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THE CHALLENGE HAS BEGUN. NO MORE ENTRIES ALLOWED FOR THIS MONTH'S CHALLENGE!

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Questions belong in this thread (http://forums.johnstonefitness.com/showthread.php?t=30384).

This premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!

Here are the rules:

1) The challenge begins on January 1, 2007. You must have your starting post up by 7:00 AM (EST) on January 1, 2007.
2) It doesn't matter if you are cutting, bulking or maintaining. The common goal here is 100% consistency.
3) Each person participating in the challenge should start a post in this thread by the cut-off time. Your Official Challenge post must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Please note that you should edit your existing Official Challenge post--don't start a new post every day.
4) Miss a workout for any reason, deduct a point.
5) Miss a meal for any reason, deduct a point.
6) Eat an unscheduled "cheat" meal or snack, deduct a point.

Feel free to post before/after pictures if you like (optional).

Of course this challenge is based on the honor system. You can cheat, but that would be pointless.

Here's an example Official Challenge post (feel free to copy and paste, substituting your own information):

-------------------------------------------------------------------

Sample Official "100 Challenge" post


GOAL: Cutting


COMMENT: I want to reduce my body fat to 8%.


WORKOUT SCHEDULE
Monday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: chest & triceps (PM)
Tuesday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Wednesday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: back & biceps (PM)
Thursday: Stationary bike, 45 mins (aerobic, fasted) (AM)
Friday: Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: delts & traps (PM)
Saturday Stationary bike, 45 mins (aerobic, fasted) (AM); Weight training: legs (PM)
Sunday: Stationary bike, 45 mins (aerobic, fasted) (AM)


MEAL SCHEDULE
Six meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 200 pounds
BODY FAT: 9.8%
ARMS: 16.75"
CALVES: 16.5"
CHEST: 42.75"
FOREARMS: 13.5"
HIPS: 38.75"
THIGHS: 24"
WAIST: 32.5"


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Please be sure to keep a running total of your points, as shown below.)

JAN 1: I did my cardio and ate all meals as scheduled.
-0 points [100 points]

JAN 2: My car broke down and I missed my back workout. I walked to Burger King for dinner and had an unscheduled cheat meal.
-2 points [98 points]

JAN 3: I missed my cardio today, but ate all meals as scheduled.
-1 point [97 points]

JAN 4:

JAN 5: I missed yesterday's update, but I did my delts and traps workout yesterday, and ate all meals as scheduled (including my scheduled cheat meal). Today I did my cardio, ate all meals as scheduled and did my leg workout.
-1 point [96 POINTS]

You get the idea.....

I will not be participating in this month's challenge, as I will be on vacation for the first half of January.

Even though I'll be on vacation, I will be working hard and adhering to my strict cutting diet and workout schedule!

Good luck to the January 2007 "100 Challenge" participants. Work hard!

Goal: Cutting

Comment: December was horrible, I want to see serious change by summer, I don't have any time to wasted.


Workout Schedule
Monday - elliptical, 45 min (fasted, aerobic)(AM) - weight training (back and traps)(PM)
Tuesday - elliptical, 45 min (fasted, aerobic)(AM) - weight training (chest and abs)(PM)
Wednesday - elliptical, 45 min, (fasted, aerobic)(AM)
Thursday - elliptical, 45 min (fasted, aerobic)(AM) - weight training (legs)(PM)
Friday - elliptical, 45 min (fasted, aerobic)(AM) - weight training (arms and shoulders)(PM)
Saturday - elliptical, 45 min (fasted, aerobic)(AM)
Sunday - elliptical, 45 min (fasted, aerobic)(AM)

Meal Schedule
6 meals per day per SGX, 1 cheat meal per week. I'm going to try and skip cheat meals through January at least.


Starting Stats
Weight: 250 lbs

I don't keep track of other stats at this point because I've found I too easily obsess over numbers (especially weight). My goal is consistency and self-disclipline.


Jan 1: (100 points) - I started the month off great so far - I ate like crap over the weekend and decided I wasn't going to mess around anymore. I was worried I'd eat some garbage today but I've stuck to my meal plan and things are going well so far. Great day, I'm excited about really working hard in the coming months. Getting up at 5:15 in the morning for cardio is going to be tough, but I am going to do it.

Jan 2: (100 points) - Nailed my cardio this morning, it felt great. I wanted to get another hour of sleep but got my fat butt out of bed. I'm thinking about starting a count down to summer, it will be here before we know it and there is no time to waste now. Hit all my meals today and lifted this evening, great day.

Jan 3: (99 points) - missed my morning cardio because I overslept - I was PO'd about that, my alarm went off and I guess I didn't wake up enough to realize it had gone off.

Jan 4: (99 points) - made cardio this morning, got all meals in and lifted this evening.

Jan 5: (99 points) - did cardio this morning, feeling great. got all meals in, although I'm craving junk food - tomorrow will be difficult.

Jan 6: (99 points) - hit my cardio this morning, woot! going to have a cheat meal tonight, I've got to keep it reasonable though. Had my cheat meal, I didn't go overboard like usual - and hopefully I'll get right back on track tomorrow with cardio and proper meals.

Jan 7: (98 points) - I don't feel like eating all my meals today - but I don't feel like eating junk either, I'm just not hungry this morning after my cheat meal last night. Probably going rollerskating with my family later for a couple hours, that will replace my cardio for the day. We had pizza tonight - that was not part of the plan :-(

Jan 8: (97 points) - missed cardio, but eating correctly, looking forward to a good week.

Jan 9: (97 points so far) - managed to get some cardio in, despite staying up late the night before, all meals and lifted this evening.

Jan 10: (96 points) - missed update, got everything else right.

Jan 11: (96 points) - did cardio this morning, all meals and leg workout this evening, good day.

Jan 16: - the last few days have been hectic - due to power outages, family needing help and dealing with icy trees falling down in my yard, I haven't been able to keep up with eating properly or posting. I'm knocking myself down to 75 points as of now. I haven't done cardio on the elliptical but I've been working in the yard with a hand saw cutting up trees to have them taken away once this disaster is over. (75 points)

Jan 17: (74 points) - had an unscheduled snack tonight

Jan 23: (49 points) - had a terrible past few days - missed meals, workouts and updates. I lifted last night and did cardio this morning. I'm trying to get started again this week. This makes 2 months in a row that I've done awful. I don't feel like working out at all right now, I'm forcing myself to go this week though. There are things I want to accomplish and there is no time to waste.

Jan 24: (48 points) - missed cardio this morning - I'm not going to track the rest of the month, I've got issues at work that are stressing me out and I can barely focus on getting through life right now.

GOAL: Bulking

COMMENT: Get to 180 lbs.


I did bulk up a bit from the start of the month. I grew in some good places (and bad places), but my bodyfat stayed about the same. I'll keep trying to bulk up next month

WORKOUT SCHEDULE
Monday: Off
Tuesday: Lower Body ME
Wednesday: Off
Thursday: Upper Body Repetition
Friday: Off
Saturday Lower Body Repetition
Sunday: Upper Body ME


MEAL SCHEDULE
Six meals per day, 2 cheat meal per week.


STARTING STATS
WEIGHT: 167 pounds
BODY FAT: 16.3%
ARMS: 13"
CALVES: 14"
CHEST: 37.5"
FOREARMS: 11.5"
HIPS: 37"
THIGHS: 23"
WAIST: 34"


END STATS
WEIGHT: 173
BODY FAT: 16.23%
ARMS: 13.5
CALVES: 14.75
CHEST: 38
FOREARMS: 11.75
HIPS: 37.5
THIGHS: 23.5
WAIST: 35.5


DAILY LOG

JAN 1: Pretty uneventful day off. Tommorow I workout the lower body.
-0 points [100 points]

JAN 2: I had a cheat meal and an excellent lower body workout.
-0 points [100 points]

JAN 3: I forgot update.
-1 points [99 points]

JAN 4: I had all my meals yesterday and I had a pretty good last day off.
-0 points [99 points]

JAN 5: Had my other cheat meal yesterday and my workout. My shoulder exercise went pretty well, same goes for my curls.
-0 points [99 points]

JAN 6: I had 2 cheat meals today :( .
-2 points [97 points]

JAN 7: Another cheat meal. I have been bad with the cheat meals lately. I did do my leg workout though.
-1 point [96 points]

JAN 8: No cheat meals yesterday. Had my upper body ME day, it went well.
-0 points [96 points]

JAN 9: I had a cheat meal yesterday. I feel pretty tired this morning. I need to make sure I go to sleep a little earlier today.
-0 points [96 points]

JAN 10: No cheat meals yesterday and I worked out on lower body. I did better in almost all the sets.
-0 points [96 points]

JAN 11: Day off yesterday. I finished some of my food I have to go but more today. Hope I don't forget.
-0 points [96 points]

JAN 12: I had a late workout yesterday. I did not improve as much as I wanted this week. I'm going to change some of these exercises for next week.
-0 points [96 points]

JAN 13: I had my second cheat meal yesterday. My weight is down a little from last week. I do feel that I lost weight though. I'll check my Bodyfat tommorrow.
-0 points [96 points]

JAN 14: Missed workout yesterday. Had all my meals though
-1 points [95 points]

JAN 15: Woke up super late today. I had a so so workout yesterday. I will need to change it for next week. I had a cheat meal yesterday.
-1 points [95 points]

JAN 16: Had my second cheat meal yesterday.
-0 points [95 points]

JAN 17: I had a nother great lower body workout. I improved in every exercise..
-0 points [95 points]

JAN 18: Day off and I decided to eat a little more yesterday. Not a cheat meal just more of the good stuff.
-0 points [95 points]

JAN 19: I had some dificulties getting to the gym yesterday and I had to workout at home. Lucky for me it was Repetion day and I did not need a lot of weights, I needed to make some modifications, as I do not have the machine to do the pulldowns. I opted to do chin ups.
-0 points [95 points]

JAN 20: Got a late start. I ate a lot yesterday, all good meals. Good day off.
-0 points [95 points]

JAN 21: Missed my workout and I had another cheat meall.
-2 points [93 points]

JAN 22: Missed yesterday's workout.
-1 point [92 points]

JAN 23: Day off. I upped my calories a bit.
-0 point [92 points]

JAN 24: I worked out yesterday and I lifted more than the previous week on every exercise. I have been thirsty a lot these past few days. I'm not sure why.
-0 point [92 points]

JAN 25: Day off yesterday. I have been confused with the days this week. I thought today was friday.
-0 point [92 points]

JAN 26: I had a cheat meal yesterday before my workout and boy was my I sluggish. No more cheat meals before workouts.
-1 point [91 points]

JAN 27: Whoa. I forgot to update.
-1 point [90 points]

JAN 28: I was in a car accident yesterday. Everything is fine and I still managed to get all my meals in and my workout.
-0 points [90 points]

JAN 29: I had all my meals but I did not workout.
-1 point [89 points]

JAN 30: Wow this month went by quick. Just one more day. I had all my meals yesterday.
-0 points [89 points]

JAN 31: I"m getting rides to places and yesterday. I had a choice to make. Food or Gym. I can't grow without food so I decided to go to the groceries. I will go to the gym today though.
-1 point [89 points]

I'm in again.

Major Goal: Get to 16% fat (lose 4kg/8.8lbs of fat)

This Month's Goal:
A slow and easy cut.
Drink 3 liters of water per day.
Eat at least 3 pieces of fruits and/or vegetables per day.
Write down whatever I ate during the day (rather than keep the 5 meals regeme which I doubt I'll succeed this month.

Comments
*Test* Snacks will be allowed everyday, after lunch only, in small quantities. The purpose of this cheat fest is to allow me to keep my sanity through the end of semester.

STARTING STATS [kg / lbs] : [cm / inches]
WEIGHT: 57.5kg/126.76"
BODY FAT: (according to healthcentral (http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html))
(fat: LBM: ) 20.8% (11.43kg fat, 45.72kg muscle).
BICEPS: 25.2cm/9.92"
FOREARMS: 22.1cm/8.7"
HIPS (Standing with feet about 4 inches apart): 91cm/35.82"
THIGHS: 54.5cm/21.45"
WAIST (measured at the narrowest part of the torso): 71.1cm/28"
BELLY (measured 2 inches below belly button): 84.5cm/33.26"
CALVES: 33.2cm/13.07"
BUTT (measured at widest part): 94.6cm/37.24"

W/O routine:
Sunday - rest
Monday - Cardio (fasted in the morning if possible).
Tuesday - Chest, shoulders, Triceps
Wednesday - Cardio (fasted in the morning if possible).
Thursday - Back, Traps, Biceps, Abs
Friday - Cardio (fasted in the morning if possible).
Saturday - Legs, Lower Back.

Point count: 86

Daily Log

[Week 1]

Jan 1 2007: Did fasted cardio. 2.5km 15:05. Drank all water ate 50 gr. of oats, 1 protein scoop, 1 tbsp of demerara sugar, 1 med. apple, 236 gr. of broccoli, 1 chicken leg, some potatoe mash, some boiled cabbage, 1 chocolate bar (220 calories), 4 bisquits, 1 pomelo fruit, 2 pieces of bread, 3 slices of pastrama, cup of tea with 1 tsp. of d. sugar.

Jan 2 2007: Did my w/o (yey ^^), drank all water. Ate: 100 gr. of oats + 2 tbs of sugar + 2 whey scoops, 1 med. apple, 3 bisquits, 2 pieces of bread, 3 slices of salami, 1 pomelo fruit, some chicken breast + some cauliflower + spoonfulls of kuskus + 1 potato slice from the cafeteria, tea w. 1 tsp. of sugar, 1 cup of latte, 9 Brazil Nuts, 1 chocolate snack (120 cal.), 1 scoop of whey + 1 scoop of dextrose (50 gr.) - PWOM.

Jan 3 2007: Ate: 50 gr. of oats, 1 tbsp of sugar, 5 Brazil nuts, some meat balls, 1 chocolate snack (220 cal.) 1 pomelo fruit, 16 crackers with cottage cheese. Had an evening run (2.5 km 13:39. Yay!). Drank enough water.

Jan 4 2007: Did my w/o, had enough water. Ate: 100 gr. of oats, 56 gr. of demerara sugar (oats and tea sweetner), 2 protwin scoops, 1 halva snak (120 cal.), 1 med. apple, 1 pomelo fruit, 1 protein scoop + 1 dextrose scoop (50 gr.) - PWOM, 16 crackers (480 cal.) with some cottage cheese.

Jan 5 2007: Did tomorrow's w/o (that means that tomorrow I'll do today's jog), drank all the water. Ate: 1 med. apple, 2 scoops of whey, 28 gr. of demarara sugar, a cup of latte with 20 gr. of d. sugar, an itty bitty slice of chocolate cake, 4 Brazilll nuts, 12 crackers with 250 gr. of cottage cheese, 5 meatballs, some spaghetty, a vegetable salad.

Jan 6 2007: Had a nice evening run (2.5 km in 13:30 :tucool: ), drank all water. Ate: 7 crackers and 250 gr. of cottage cheese, 1 small chicken leg, 2 baby potatos, 1 chocolate snack, some chocolate cake (I might have went a bit overboard with that one so here goes my first poin (-1)), a pomelo fruit, 4 brazil nuts, 50 gr. of oatmeal, 1 scoop of protein powder, 1 tbsp of demerara sugar.

[Week 2]

Jan 7 2007: Rest day. had my water. Ate: 1 med. apple, 50 gr. of oatmeal, 14 gr. of sugar, 1 whey scoop, 15 crackers with cottage, 1 pomelo fruit, 1 piece of bread with 3 slices of pastrama, 29 rice crisps, 1 obnoxious rice cookie, some vegetable salad.

Jan 8 2007: Drank all my water. Ate: 100 gr. of oatmeal, 29 gr. of demerara sugar with it, 2 protein scoops. 13 bisquits with 250 gr. of cottage cheese, 1 chocolate snack, 1 apple, 5 brazill nuts, 1 pomelo fruit, 15 whole wheat crisps. I had what has had to be the most pleasurable run I've had in a really long time! I didn't feel exhausted or out of breath even once - I felt like I was flying! There's something about running at 11 PM outside when the streets are empty and welcoming you to uncover their misty veil. It was absolutely amazing! (2.5 km 15:15 BTW. Although I'm beginning to think that this particular route is longer than 2.5 km).

Jan 9 2007: Did my w/o, drank all water. Ate: 100 gr. of oats, 2 tbsp of d. sugar, 1 bun and 5 slices of pastrama, 5 bisquitss, 1 latte and 11 gr. of sugar, 6 crackers with cottage cheese, 2 eggs and 1 avocado, half an onion.

Jan 10 2007: Drank all my water. Ate: 2 apples, 1 pomelo fruit, 1 bun with omelette, 1/2 a bagel with cheese, 500 ml of chocolate milk 3%, 6 bisquits, 3 tiny chocolate candy. Didn't do my run because by the time I got home from college (10 pm) I was physically unable to, having slept for about 5 hours every night the past few nights. (-1)

Jan 11 2007: By the time I finished all the things I had to do, I felt really tired and didn't feel like working out at all. I was about t hit the bed but then I decided to toughen it up and keep that one point, so I did the planned w/o! It wasn't that great, but I'm really glad I decided to work out despite being tired. Drank plenty of water. Ate: 100 gr. of oats, 128 gr of apple, 2 scoops of protein powder, 2 tbsp. of d. sugar, 15 crackers with cottage cheese, 2 slices of bread and 3 slices of pastrama, pomelo fruit, 4 pieces of cherub chocolate and a nature cookie, had 1 scoop of protein powder and 1 scoop (50gr) of dextrose (PWOM).

Jan 12 2007: Drank enough water, Ate some cherub chocolate, a health cookie, 100 gr. of oats + 2 scoops of protein powder + 2 tbsp. of d. sugar, lots of cauliflower. Missed cardio (-1).

Jan 13 2007: I postpooned my w/o for tomorrow. Drank plenty. Ate: The usual oatmeal concoction, 5 wheat puffs, 1 pomelo fruit, some salad, home made pizza and a thin slice of a b.day cake.

[Week 3]

Jan 14 2007: Did yesterday/s leg w/o - it went pretty nicely! :) Drank all my water, ate: My oatmeal, 1 apple, 1 pomelo fruit, 2 slices of bread + 3 pieces of pastrama, 1 chocolate bar, another slice of bread + 3 pieces of pastrama, some cauliflower.

Jan 15 2007: Ate some cauliflower, the usual oatmeal, crackers with cottage cheese, a chocolate snack (240 cal.), 2 slices of bread and 3 slices of pastrama. Drank plenty of water. I'm posponing today's jog for tomorrow, I'm still gonna do tomorrows planned w/o.

Jan 16 2007: Drank barely enough water, ate: the usual oatmeal, half an apple, a pomelo fruit, 2 slices of bread + 3 slices of pastrama, a little pitta bread with some hummus, 2.5 bisquits, 1 chocolate snack (241 cal.), some cauliflower. I did yesterday's jog in teh morning. I'm supposed to have a weight lifting session today but I am in no condition to do it having spelt for 4-5 hours the past few nightsm, so my plan is as follows: Wednesday - do today's w/o (chest, shoulders, triceps). Thursday - DO wednesday cardio in the morning and the planned w/o in the evening (Back, biceps, traps, abs).

Jan 17 2007: I missed my w/o again - due to tight schedule. I'm moving it to one final date - this Friday, but here goes a point (-1). Ate: 1 pomelo fruit, 2 slices of whole wheat bread, tuna, an egg, lots of cauliflower, some pumpkin seeds. I must get some more sleep... :(

Jan 18 2007: Today is the last day of semester! So, I shall become more dilligent - no more postpones, no more excuses. I'm going to follow the planned schedule to the dot. Next month I am planning to make some meal concerning goals. Did my work out (:)). Ate: A bread bun with some beggies and an egg, The usual oatmeal,3 bisquits, 1 apple, pomelo fruit, that's it! :eek: I'm eating awfully little!

Jan 19 2007: Ate: 1 apple, 50 gr. of oatmeal, 1 whey scoop, 1 tbsp of sugar, some nuts, some strawberries, 2 slices of bread, 6 slices of pastrama, 1 pomelo fruitץ Drank enough water. I missed today's planned w/o and run (-2), there's absolutely no excuse for that but my lazines. I shall do tomorrow today's w/o and tomorrow's planned w/o. Weight lifting is very important to me as I would like to clinge to every bit of muscle, esp. now that I'm cutting.

Jan 20 2007: Had a chest w/o in the morning. I'm also planning to do today's leg w/o, but if I feel too I will postpone it to Sunday and will not deduct a point for that. Ate: 1 apple, 50 gr of oats+12gr of d. sugar+csoop of protein powder, a pomelo fruit, 50 gr of oats+12gr of d. sugar+csoop of protein powder, 3 brazill nuts

[Week 4]

Jan 21 2007: Did leg w/o, ate: 50 gr. of oats+1 tbsp of d. sugar, 1 scoop of whey, 1 apple, 1 turkey breast steak, some salad, some spaghetti (very little, maybe 20 gr), a pomelo fruit, another steak, some more spaghetti, a little icecream (170 cal), 1 scoop of protein powder, 1 scoop of dextrose (50 gr.) - PWOM. Had a leg w/o, water intake was ok.

Jan 22 2007: Ate: 100 gr. of oats, 2 tbsp. of d. sugar, 2 scoops of whey, an avocado salad with 2 eggs, a pomelo fruit, 2 bisquits, a chocolate snack, some yellow beans, a little cauliflower. Drank enough. W/o: here's the deal. I was supposed to run today BUT since apparently there's some sort of an anual running competition in my town and I didn't rest on sunday, I'm turning this day to a rest day and I will do today's run tomorrow during the contest, and the planned w/o later.

Jan 23 2007: Drank plenty of water, ran in the competition (5km, 26:15), ate: 50 gr. of oats, 1.5 tbsp of d. sugar, 1 scoop of protein powder, 1 big bread roll (whole wheat) with pastrama and some hummus, 15 crackers with cottage cheese, 5 bisquits, ate a little chocolate after the competition. DOdn't eat any fruits or veggies (-1), didn't w/o (-1) because the running competition left me feeling ill and with a splitting headache. I will do the w/o tomorrow since I don't wanna miss any, but a point is gone for not sticking to schedule.

Jan 24 2007: Drank barely enoughwater, didn't do the planned carsio or w/o (-2). I didn't update on time so i can't remember what I ate except that it was fairly clean (-1).

Jan 25 2007: Did today's w/o (back, biceps, traps). I'm also planning to do yesterday's run in the evening. Ate: 50 gr of oatmeal + 1 tbsp of d. sugar, + 1 scoop of protein powder, some meat, a nice salad, a halva snack, 1 scoop of p. powder + 1 scoop of dextrose (50gr) - PWOM, a chocolate snack

Jan 26 2007: Ate: The usual oatmeal, 1 apple, 1 pomelo fruit, half a roastbeef sandwich (I'm never eating one of those again!), some honey, some veggies and 2 slices of v\bread with butter. Did my planned run, 2.5 km, didn't measure time though. DIdn't do tuesday's w/o, but I'm not going to deduct a point because I already have done so on tuesday. I would like to do the w/o on sunday. Drank barely enough water.

Jan 27 2007: Ate: 50 gr. of oatmeal + 1 tbsp. of d. sugar + 1 scoop of protein powder, an apple, a chicken breast with some salad some icecream, some crackers, 8 brazil nuts, a pomelo fruit., some meatballs and a salad. missed w/o. (-1). drank water.


[Week 5]

Jan 28 2007: Ate: 120 gr. oatmeal and the other stuff, a pomelo fruit, a steak, some salad, some bagels, some crackers. Didn't drink enough water. (-1)

Jan 29 2007:
Jan 30 2007: Missed 2 updates (-2) and 2 planned work outs (-2). I've been feeling a bit lethargic lately and even though working out could easily fix that, i kept postponing my exercises till it was rather late in the evening. Another thing, this whole "writing down meals" thing is not working. I will not write down what I ate anymore and will only write down wether I exercised or not.
Jan 31 2007:


END STATS [kg / lbs] : [cm / inches]
WEIGHT:
BODY FAT: (according to healthcentral (http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html))
(fat: LBM: )
BICEPS:
FOREARMS:
HIPS (Standing with feet about 4 inches apart):
THIGHS:
WAIST (measured at the narrowest part of the torso):
BELLY (measured 2 inches below belly button):
CALVES:
BUTT (measured at widest part):

Conclusions

* It's so much easier to be persistant with my work outs when I let my diet a bit looser.
* I will not deduct any points for manipulating the w/o days as long as I manage to do all the planned work outs within the week and in a sensible fasion, meaning that I will NOT concentrate all planned weight lifting sessions or planned cardio in one day. I will be allowed to have 1 weight trainng session and 1 cardio in the same day, but not more. My Studying scedule is pretty demanding and I need to be able to "juggle" with my sport time.
* This whole "eat whatever healthy I want and whenever I want" is not working. 1'st it takes too much of my time to write down every little thing I eat 2'nd it does not contribute my goals. I shall return to the usual meal planning.

GOAL: Reduce body fat to 8% or less. Gain or maintain muscle.

COMMENT: I lost 1lb a week throughout 2006 (down from 210lbs, 35%BF in 12/05). This year I'm adding weight lifting and a cleaner diet to my plan. I'd like to reduce my body fat to 8% in preparation for a bulking cycle in the second half of 2007. This is my first experience with weight lifting.

CONCLUSION: Thanks to participating in this challenge, I have a better understanding of the relationship between consistency and results. Through the 4th week of this challenge, I developed a fairly good set of results with moderate consistency. Unfortunately, it all fell apart the final week which was more than enough to offset everything I gained up to that point. I didn't achieve any progress toward my cutting goals but at least I did end up with a bit more muscle than I started with. Unfortunately I added a nearly equal amount of fat -- not quite a disaster but perhaps to be expected for my first month off of my year long cut.

WORKOUT SCHEDULE
Monday: Cardio, 30 mins (aerobic, fasted) (AM); Weight training: shoulders & triceps (PM)
Tuesday: Cardio, 30 mins (aerobic, fasted) (AM); Weight training: back & calves (PM)
Wednesday: Cardio, 30 mins (aerobic, fasted) (AM); Weight training: Abs (PM)
Thursday: Cardio, 30 mins (aerobic, fasted) (AM); Weight training: chest, biceps & forearms (PM)
Friday: Cardio, 30 mins (aerobic, fasted) (AM)
Saturday Cardio, 30 mins (aerobic, fasted) (AM); Weight training: quads & hams (PM)
Sunday: Cardio, 30 mins (aerobic, fasted) (AM); Weight training: Abs (PM)


MEAL SCHEDULE
5-6 meals per day, 1 cheat meal (or less) per week


STARTING STATS
WEIGHT: 155.5 lbs / 136 lbs LBM
BODY FAT: 12.5% / 19.5 lbs
ARMS: 11.75"
CALVES: 14.75"
CHEST: 39"
FOREARMS: 10.75"
HIPS: 36.25"
THIGHS: 20.75"
WAIST: 31"


END STATS
WEIGHT: 157 lbs (+1.5 lbs) / 137 lbs LBM (+1 lbs)
BODY FAT: 13% (+.5%) / 20 lbs (+.5 lb)
ARMS: 12.25" (+.5")
CALVES: 15" (+.25")
CHEST: 39.25" (+.25")
FOREARMS: 11" (+.25")
HIPS: 36.5" (+.25")
THIGHS: 20.75"
WAIST: 31.25" (+.25")


DAILY LOG

[Week 1]

JAN 1: Cardio, 5 meals + workout to plan.
-0 points [100 points]

JAN 2: Cardio, 6 meals + workout to plan. Snacked on some garbage cereal in the pantry. Can you believe they make Special K with Chocolate chunks in it? I'm going to count that as an unplanned cheat meal and deduct a point.
-1 points [99 points]

JAN 3: Cardio, 5 meals + 2nd mini cardio test session on my new Sole F85 treadmill! Automatic heart rate control is slick. w00t!
-0 points [99 points]

JAN 4: Cardio, 6 meals + workout to plan.
-0 points [99 points]

JAN 5: Cardio and 6 meals to plan. I manged to make clean selections at a restaurant but got roped into a slice of cake after words. Fortunately, I had a cheat meal to spare this week. :D
-0 points [99 points]

JAN 6: Had a large list of things to do in the AM so I wasn't able to do fasted cardio. In fact, I didn't do my cardio at all. :( Eating and lifting went according to plan.
-1 points [98 points]


[Week 2]

JAN 7: I did intervals on the new treadmill -- they kicked my butt! I ate 5 meals. They were clean but not exactly to plan since the kitchen was mostly empty in the AM. I had almost snagged a Bowflex Xtreme 2 for $500 but it was sold about 5 minutes before I got there. :( I already own a Bowflex Elite but I don't really like changing the cables around between excercises (waists time). I knocked out a second set of intervals in the PM.
-0 points [98 points]

JAN 8: I did cardio and worked out to plan. I ate 5 meals + cheated with taffy chews, chocolate covered pretzels and even some garlic rice cake chips. It seems like once I give in, I just grab everything bad in site. I've got to go the whole week now without cheating again -- we'll see how that works out. By the way, does anybody else smell those rotten eggs? Beware Go Lean Crunch! :D
-0 points [98 points]

JAN 9: I did my morning cardio and ate my morning meals to plan. I did stomach vacuum's while on the freeway. Unfortunately, things fell apart in the PM. I had some junk food (-1), played Warcarft and ended up missing a meal (-1). To make matters worse, I skipped my PM workout. (-1). This feels bad. :(
-3 points [95 points]

JAN 10:

JAN 11: Missed my update yesterday (-1) but did morning cardio to plan, ate all meals plus an extra snack on cereal (-1) and also made up my missed workout from the day before. Today, I did morning cardio and a workout to plan. I ate five meals but the timing was wrong. I ended up going 5 hours between meals 3 and 4. (-1)
-3 points [92 points]

JAN 12: Morning cardio to plan. I was running late and in a rush forgot to bring my shake and sandwich to the office (5 hours meeting) -- so I eneded up missing a meal. (-1)
-1 points [91 points]

JAN 13: Morning cardio, meals and workout to plan.
-0 points [91 points]


[Week 3]

JAN 14:

JAN 15: I missed an entry yesterday (-1) but I had stayed up late the night before and ended up missing my morning cardio and then blowing cardio off all together (-1). I had brunch with friends and selected an egg white and veggie omlet but also ate some scallped potatoes that with it (-1). Because of the late start, I only managed 4 meals but also ended up munching on stuff throughout the day (-1). Today, I got another late start but still managed to get in my fasted cardio. I mixed it up a bit this morning by jogging a mile at 6mph followed by another at 7mph. That's the first time in my life that I've ran more than a mile! I ate 5 meals but the nutrition balance was a little more carb leaning than planned (-1).
-5 points [86 points]

JAN 16: I missed on my fasted cardio (-1) again but did manage to get it in later in the day prior to my evening work out. Meals and work out were to plan.
-1 points [85 points]

JAN 17: Cardio and 6 meals to plan.
-0 points [85 points]

JAN 18: Cardio, 6 meals and workout to plan.
-0 points [85 points]

JAN 19: Cardio and 6 meals to plan.
-0 points [85 points]

JAN 20: Cardio and workout to plan. I got a late start and only managed 4 meals. (-1)
-1 points [84 points]


[Week 4]

JAN 21: Cardio and 5 meals to plan.
-0 points [84 points]

JAN 22: Cardio meals and workout to plan
-0 points [84 points]

JAN 23: Cardio and workout to plan. I stayed up late again last night and was dragging arse this morning. I only managed 2 meals and a PWO shake today (-2). On the positive side, I scored a Powerblock 5-45 set with stand for < $100!
-2 points [82 points]

JAN 24: Cardio and 5 meals to plan.
-0 points [82 points]

JAN 25: Cardio and 5 meals to plan. I finally picked up a used Bowflex Xtreme 2 last night but in doing so, missed my workout (-1). I'll make it up on my off day tomorrow.
-1 points [81 points]

JAN 26:

JAN 27: Missed an update yesterday (-1) but did cardio and 5 meals + cheat to plan. Also made up a missed workout from the day before. Today I did cardio but only had 2 good meal (-3). I spent the day and evening at a bachelor party drinking and eating junk (-1). Needless to say, my schedule workout didn't happen either (-1). I'll make it up on my rest day tomorrow.
-6 points [75 points]


[Week 5]

JAN 28: After last night, I got a late start. I did fasted cardio and ate 2 clean meals and a PWO shake (-2) but also snacked on leftover junk from the party yesterday (-1). Made up my missed workout from yesterday. Hopefully everything will settle down over the next few days so I'll end up with some measureable progress for the end of the month.
-3 points [72 points]

JAN 29: Things have just blown up of late and I'm not sure if participation in this challenge has been helpful or a hinderance. It's a viscious cycle. I make a mistake, then dread coming here to admit it, which only leads to more mistakes. I guess I'll have to watch that. Back to the task at hand. I did fasted cardio and a work out to plan. I ate 3 clean meals (-2) and some bbq chips (-1). Due to their timing, meals #1 and #2 were nearly on top of each other (-1). So much for finishing up the month strong. :(
-4 points [68 points]

JAN 30: I got going on time today and finished up my fasted cardio. Because I'm still buying/selling/trading for the right mixture of work-out gear, I had to move up my evening work-out to the late AM. Still, I progressed so i'm not going to subtract a point. I managed 5 clean meals but the timing was off (-1) and also snacked at one point during the day (-1)
-2 points [66 points]

JAN31: Morning cardio to plan. Missed meal #2 (-1), had oily Thai noodles with white rice for #3 (-1), #4 was good, but then I went and mucked it up by adding some garbage snacks (-1). Finished up with a clean #5.
-3 points [63 points]

GOAL: Cut fat, increase muscle mass. Also, I have been trying to improve my ice skating abilities.

COMMENT: I made great newbie gains during the November challenge, but December was nearly a bust. This is my third monthly challenge. I ended the December challenge with 82 points. I will definately have to beat that score this month. It's time to get more serious.

WORKOUTS:
Sunday: Off
Monday: Chest/Triceps P.M. ; P.M. Skating Lessons/Cardio
Tuesday: Stationary bike, 45 mins (aerobic, fasted) A.M.
Wednesday: Stationary bike, 45 mins (aerobic, fasted) A.M. ; Back/Biceps P.M.
Thursday: Stationary bike, 45 mins (aerobic, fasted) A.M./P.M. Skating Practice
Friday: Stationary bike, 45 mins (aerobic, fasted) A.M. ; Legs/Shoulders P.M.
Saturday: Stationary bike, 45 mins (aerobic, fasted) A.M.


MEALS: 5 clean meals, 1 PWO shake on weight lifting days. 6 clean meals on cardio-only days. One (optional) cheat meal per week (4 maximum cheat meals within the month).


JAN.01.07: Kicking things off right again. All meals in, all workouts in. Now let's see if I can revert to a normal bed time again :D
-0 points [100 points]

JAN.02.07: I got up and did my morning cardio. I got all of my meals in, my last one of the night was a little later than usual, but got it in regardless. Let's keep this up.
-0 points [100 points]

JAN.03.07: All meals as planned. All workouts as planned. Still trying to adjust to a normal bed time.
-0 points [100 points]

JAN.04.07: Today was terrible. I could not fall asleep last night, despite going to bed at a normal time. I was in bed staring at my ceiling for 5 hours before I could fall asleep. I forced myself to wake up at my normal time so my schedule wouldn't be ruined. I've been grumpy, moody and sleepy all day. I missed my skating practice, but I managed to get a good cardio session in regardless. Ate all meals. Goodnight (finally).
-0 points [100 points]

JAN.05.07: I stayed out with my buddies later than I expected. They all decided to go to a dessert restaurant after bowling, and since I wasn't driving I was obligated to accompany them. It was late already, so I ordered the healthiest thing on the menu which happened to be a yogurt and strawberry blended smoothie. Since I didn't cave into that crepe dish I was craving, and I needed the nourishment, and it was a healthy choice, it will count as my cheat meal for the week. Cardio and all other meals were golden.
-0 points [100 points]

JAN.06.07: All meals as expected. Street hockey with guys in the afternoon. Ice hockey with the guys and girls at night. Fun day.
-0 points [100 points]

JAN.07.07: All that running around on the street yesterday tired me out more than I thought. I'm glad I had today to recover. All meals as planned.
-0 points [100 points]

JAN.08.07: I skipped my morning cardio workout today due to sore shins from all the street hockey running arounds on Saturday. I got my afternoon Chest/Triceps workout before heading off to Toronto to see Stone Sour at the Evanesence headliner concert. It was pretty good, but I would have liked to see Stone Sour headline the show and play more songs. I obviously didn't bring food to the show, so I grabbed a slice of pizza instead. Yeah, I know, not great, but better than nothing.
-2 points [98 points]

GOAL: Cutting. Lift weights 5 times a week and keep calories under 3.5K. For a total of 8 lbs this month.


WORKOUT SCHEDULE
Monday: Rest
Tuesday: Weights, and Cardio (30 minutes)
Wednesday: Weights with legs, no cardio
Thursday: Weights, and Cardio (30 minutes)
Friday: Rest
Saturday: Weights, and Cardio (30 minutes)/ If I go kayak fishing, then no cardio.
Sunday: Weights, no Cardio


MEAL SCHEDULE
5-6 meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 230 pounds



END STATS
WEIGHT:



JAN 1: It is my rest day. Kept calories under 3k, and went fishing.
-0 points [100 points]
JAN 2: Ate right, worked out and cardio for 30.
-0 points [100 points]
JAN 3: Ate right, worked out and rest on cardio.
-0 points [100 points]
JAN 4: Ate right, worked out on shoulders and arms. Cardio 30minutes.
-0 points [100 points]
JAN 5: Ate right, Rest. Work has me up all night working on Production.
-0 points [100 points]
JAN 6: Ate right, weights and Cardio. Worked on the yard.
-0 points [100 points]
JAN 7: Ate right, Leg workout and no Cardio. Upper body is sore.
-0 points [100 points]
JAN 8: Ate right, no workout today was rest. Tomorrow we are back to work
-0 points [100 points]
JAN 9: Ate right, cardio and weights for shoulders and arms.
-0 points [100 points]
JAN 10:Ate right, Leg workout and no Cardio. Legs are sore.
-0 points [100 points]
JAN 11:Ate right, Chest and Back. Legs are still sore.
-0 points [100 points]
JAN 12:Ate right, Rest.
-0 points [100 points]
JAN 13:Ate right, shoulders and arms workout with cardio. Cold here today 40 degrees this morning
-0 points [100 points]
JAN 14: Legs workout, no cardio. Ate right
-0 points [100 points]
JAN 15: Today REST, ate right
-0 points [100 points]
JAN 16: Ate right. Chest and back workout. Cardio for 25 minutes
-0 points [100 points]
JAN 17: Ate right, Leg workout. No Cardio
-0 points [100 points]
JAN 18:Ate right, Arms/Shoulders workout. Cardio for 25 minutes
-0 points [100 points]
JAN 19: Today sick, and rest
-0 points [100 points]
JAN 20: Leg work out, Worked on the yard and home, it took all day :(
-0 points [100 points]
JAN 21: Chest and Back, Cardio. Too many calories today.
-1 points [99 points]
JAN 22:Today rest, but I'm sick. Didn't eat right.
-1 points [98 points]
JAN 23: Shoulder workout plus Cardio plus kayaking. Whew! plenty of exercise.
Ate right -0 point [98 points]
JAN 24:Ate wrong, and Leg workout.
-1 point [97 points]
JAN 25: Ate wrong, didn't workout as planned.
-2 point [96 points]
JAN 26:Ate wrong, Chest and back with Cardio.
-1 point [95 points]
JAN 27:Ate wrong, No workout.
-2 point [93 points]
JAN 28:Ate wrong, No workout.
-2 point [91 points]
JAN 29:Ate right, Arms/Shoulders workout. Cardio for about 25 minutes
-0 points [91 points]
JAN 30:Ate right,Legs
-0 points [91 points]
JAN 31: Workout right but ate too much
-1 points [90 points]
weigh in tomorrow

GOAL: Get my workout routine set for the next 8 weeks.
Find and cook two healthy meals per week
Post my workout my routine for reveiw by Tuesday 1/2/07


COMMENT:


WORKOUT SCHEDULE:
Workout at least 3 days a week with weights and cardio



MEAL SCHEDULE
EAT BREAKFAST!! have a snack EAT LUNCH! have dinner
3 Cheats per week



DAILY LOG
Week 1 Goal: Drink Tea in the morning instead of Deit Coke. Have a Glass of Milk.
JAN 1: Worked out at the gym today. Ate Breakfast. Had a snack. Ate dinner.
Foregot to eat Lunch. :(
-1 Total Points: 99

JAN 2: Today it was back to work . I ate a healthy breakfast. I chopped up some left-over ham and diced a bell pepper and made an omelett. I packed my lunch today also. I didn't work out today I will work out tomorrow. I foregot to drink my milk this morning.
-1 Total Points: 98
Oh Yea here are
my stats:
weight-252 pds
bicep- 14.5''
wrist- 7"
chest-42"
waist-45"
hip-52"
thigh-51"
calve-14.5"
JAN 3: Foregot to drink my milk...again. Did total body workout I feel awesome!!
-1 pt Total: 97

JAN 4: HOORAY I DRANK MY MILK IN THE MORNING!!!!!! :claphigh: I sorta procrastinated today on doing yoga. But I did it. Ate as planned.
Total: 97

JAN 5: Day of rest
Total: 97

JAN 6: Did lower body work out. Screw myself over on my planned eating.
-3 points Total points: 94

Week 2 Goal: Drink Milk at Night. Pre-pare meals day before 2 LUNCH CHEAT

JAN 7: Did weights followed eat plan
TP:94

JAN 8: Day of rest
TP:94
JAN 9: 30 min of cardio
TP:94

JAN 10: Didn't work out :(
-1 TP:93
JAN 11: Did weights back on track :)
TP: 93
JAN 12: Cardio. Scheduled Cheat Lunch.
TP: 93
Week 3 Goal:
Make my dinners. Reduce my stress. :)
JAN 13: Day of Rest

JAN 14: Feelin Great! :) did my workout and cardio... :)
TP: 93
JAN 15: Did my cardio, and ate right.
TP:93

JAN 16: Welp I blew it today. I was taken out for dinner. Then I didn't excerise. In all it was just a kruddy day!
-2 TP: 91

JAN 17:

JAN 18:
Week 4 Goal:
JAN 19:

JAN 20:

JAN 21:

JAN 22:

JAN 23:

JAN 24:

JAN 25:

JAN 26:

JAN 27:

Week 5 Goal:
JAN 28:

JAN 29:

JAN 30:

JAN 31:

My first one. I'm in. Info later.

GOAL: To Cut or not to cut. -/- 3%BF in January.


WORKOUT SCHEDULE
2x cardio
3x weights

MEAL SCHEDULE
Six meals per day, 1 cheat day per week

Entry: morning after

Final Points: 85

DAILY LOG

JAN 1: Easy day, since this was my cheat day :D
-0 points [100 points]

JAN 2: Arms workout done!
-0 points [100 points]

JAN 3: Back workout done! But, my pc broke down! :S Also, the night before I had one meal that wasn't 100% clean, so -1 ;[
I do hope my pc gets fixed soon, otherwise I'll lose points.
-1 points [99 points]

JAN 4: Missed one meal, due to falling asleep :D Bad sleeping habits after NY's catching up on me. PC still broken, so I might not be able to post in the weekend :(
-1 points [98 points]

JAN 5: Nothing much going on today. Diet in order.
-0 points [98 points]

JAN 6: Today was Leg day. It was hard walking to the showers.
-0 points [98 points]

JAN 7: Nothing much again today going on!
-0 points [98 points]

JAN 8: Today I am sick. :( So meals are not going as planned and the workouts I'll shift to another day.
-2 points [96 points]

JAN 9: I'm still sick. So I couldn't do my workout. No worries though, I'll catch up at the end of the week. As for now I'm deducting a point.
-1 points [95 points]

JAN 10: Workout done! Meals went like a charm. A good day :)
-0 points [95 points]

JAN 11: Arm day today. It went very well. I was scribling something on a piece of paper and a guy walked up to me and said "If you can write, you are not exersizing right". He had a point :)
At the end of the night I had a cheat meal. I didn't intend it to be a cheat meal, and it was planned in, but when I looked at the calorie list, it showed that my meal had a HUGE ammount of cals. So, although technically it was a planned meal, I'm still deducting a point for ignorance.
-1 points [94 points]

JAN 12: I had 6 M&M's. Is that a cheat meal? Fine, -1 :P
-1 points [93 points]

JAN 13: Pretty crappy, that my pc is still broken, so I cannot update every day!!
-1 points [92 points]

JAN 14: Cardio done. Meals in order.
-0 points [92 points]

JAN 15: A relaxing day. My gf bought Micked D's, but I managed to refrain from eating :D
-0 points [92 points]

JAN 16: Back day. I especially like doing deads. They went as a charm, I even went up in weight for the second week in a row. I couldn't do my traps at the end, cuz I was completely dizzy. Prolle from lack of carbs. I'll just do them later on this week.
-0 points [92 points]

JAN 17: Had a larger meal than supposed to. But the chicken I made was soooo good! :D
I don't believe it's worth a point reduction, but in the spirit of "total clean", ill deduct one anyways.
-1 points [91 points]

JAN 18: Back and abs day. I tried an ab machine for the first time, and I really liked it. One thing I hated with cable crunches is that they cut into my hands so much b/c of all the weight being used.
-0 points [91 points]

JAN 19: Rest day. Diet in order!
-0 points [91 points]

JAN 20: Weights planned, I'll have to move them to tomorrow, together with my cardio, or it'll cost me a point :O Other than that diet in order!
-0 points [91 points]

JAN 21: Ooiiii I missed my weight session due to circumstances. I aint happy with that. But, dietwise it went like a charm, so Its all good!
-1 points [90 points]

JAN 22: Weights done. Diet in order. Check, check.
-0 points [90 points]

JAN 23: Had a nice chest/abs and traps workout. Diet was dandy.
-0 points [90 points]

JAN 24: Cardio done. Had one unscheduled meal. Well...it was more like a few bites, but still! -1!
-1 points [89 points]

JAN 25: Had a terrible back workout! Pain in knee as well. Blerghhh.
-0 points [89 points]

JAN 26: Today was no workout day (((: Also salsa went wikid. It was really fun.
-0 points [89 points]

JAN 27: Chaet day and chest workout. I love the combo!! =]
-0 points [89 points]

JAN 28: Forgot to post today! Cardio done and cheat day ;)
-1 points [88 points]

JAN 29: Rest day. Had one unscheduled meal :[
-1 points [87 points]

JAN 30: couldn't post today
-1 points [86 points]

JAN 31: last day! January went OK. Not great, but OK. Didn't post on time though.
-1 points [85 points]

GOAL: Undo holiday damage and get on a regular workout, work, and eating schedule. I also need to increase my flexibility and take care of some tendonitis in my shoulder, and a 6-month-old hip injury.

COMMENT: I will reduce my body fat to ~10% from the current ~14%

WORKOUT SCHEDULE

MEAL SCHEDULE
5 meals per day, 2 'cheat' days per week (around maintenance calories)


POINTS: 81

DAILY LOG
JAN 1: Ate 5 meals, no training (holiday w/ family... oh well :) ). I ate an additional meal at the end of the day and had drink... -2pts. 98pts
Jan 2: Ate 5 meals, weights (Day 4). Left hip is still bugging the hell out of me from a windsurfing accident in June. Starting to worry I've torn the labrum...
Jan 3: Ate 5 meals, did cardio edit - cookies at midnight -1 pt
Jan 4: hit the gym today, and 2 meals to go
Jan 6: Missed yesterday's update (was out all day, then went out with some friends and got back at 2am... oops) -1pt. Cheat day today!
Jan 7: Cheat day. ate like a maniac all day...feels great. 50 minutes racing my buddy around the Rose bowl on our roadbikes, which was a blast, but my hip is waging war on me right now... mri time. -0pts.
Jan 9: Didn't have internet yesterday, missed update. Missed workout, -2pts. I got back here (berkeley) at 5am after driving from LA last night, and then had an appointment with the orthopedist this morning at 9am... ouch. Doctors orders are to quit running, biking, and all leg workouts until he sees the MRI, which will be scheduled tomorrow :(. he said it's very likely that i have damaged the cartilage in my left hip... let the drinking begin! 5 meals today, no workout (was planned leg day) -1pt
Jan 10: 5 meals down, updating and walking out the door to hit the gym! -0pts
Jan 11: no update -1pt
Jan 12: ate 5 meals, no cardio due to hip... (rats...)
Jan 13: no update -1
Jan 14: 5 meals, LISS cardio instead of lower body day (waiting to see the doc wednesday)
Jan 15: 5 meals, gym closed -1pt
Jan 16: 5 meals, hit the gym. Going in for the MRI tomorrow AM
Jan 17: cheat day, arthrogram hurt like hell this morning, can barely walk right now... is it supposed to do that? :doh: got to wait till NEXT thursday to get the stupid MRI looked at.
Jan 18: 5 meals, walked 4 miles, going to walk another one.
Jan 19: No update, no gym. I had a screaming fever, and then came to update the site and my internet was down. gave up after 30 minutes or so... my dedication is limited :) -2
Jan 20: Still got a crazy fever...shoveling food down anyhow, but probably going to call it a day at 4 meals instead of 5 today. -1pt
Jan 23: Allow me to correct myself - fever didn't get crazy until I went out saturday night. Sunday was spent in bed with the walls spinning at times... 2 'meals', not a gram of protein, and sure as heck no workout . -4pts? Today ate 5 meals, and lifted (back... shoulder bugging me again...). Also walked 4.5 miles
Jan 24: 5 meals
Jan 25: Hip surgery time soon. f&*@!! wasn't hungry, didn't eat -2, lifted
Jan 26: going to lift 4 meals down, 1 to go

GOAL: Cutting


COMMENT: I want to end the month looking leaner than when I started. I've added a few kilos in the past couple of months (not all of it muscle unfortunately). My training has been consistent and I'm putting in good, regular sessions in the gym. I need to be as consistent with my nutrition. Hopefully this challenge and daily "reminder" will keep me in check.

WORKOUT SCHEDULE
Max-OT Mon-Fri
Cardio (300-500 calories per session) at least 4 times per week.

MEAL SCHEDULE
Six meals per day totalling around 2500 calories. Macros should be around 50:30:20 (P:C:F).
NO ALCOHOL.

Only two days planned to be slightly off diet. Jan. 13th (my Uncle's 60th birthday) and Jan. 26th (my sister's birthday). These days will be eat-out for night time meal, so may not be exactly as I would normally have. These are the only two days that I plan to have a "cheat" meal.

WATER
At least 4 litres per day

STARTING STATS::
WEIGHT: 241 pounds

http://myblog.aussiebodybuilder.com/wp-images/2007-01-01.png
END STATS::
WEIGHT: 222.5 pounds

http://aussiebodybuilder.com/_images_/jan100challenge-mike-after.png

DAILY LOG

JAN 1: (http://myblog.aussiebodybuilder.com/?p=4)Everything according to plan -0 points [100 points]
JAN 2: (http://myblog.aussiebodybuilder.com/?p=7)Everything according to plan -0 points [100 points]
JAN 3: (http://myblog.aussiebodybuilder.com/?p=8)Everything according to plan -0 points [100 points]
JAN 4: (http://myblog.aussiebodybuilder.com/?p=9)Everything according to plan -0 points [100 points]
JAN 5: (http://myblog.aussiebodybuilder.com/?p=10)Everything according to plan -0 points [100 points]
JAN 6: (http://myblog.aussiebodybuilder.com/?p=11)Everything according to plan -0 points [100 points]
JAN 7: (http://myblog.aussiebodybuilder.com/?p=12)Everything according to plan -0 points [100 points]
JAN 8: (http://myblog.aussiebodybuilder.com/?p=13)Everything according to plan -0 points [100 points]
JAN 9: (http://myblog.aussiebodybuilder.com/?p=15)Everything according to plan -0 points [100 points]
JAN 10: (http://myblog.aussiebodybuilder.com/?p=16)10 days down and still going strong...!! Everything according to plan -0 points [100 points]
JAN 11: (http://myblog.aussiebodybuilder.com/?p=17)Mishap with some mixed nuts! -1 points [99 points]
JAN 12: (http://myblog.aussiebodybuilder.com/?p=18)Everything back on track -0 points [99 points]
JAN 13: (http://myblog.aussiebodybuilder.com/?p=19)Planned day of rest! -0 points [99 points]
JAN 14: (http://myblog.aussiebodybuilder.com/?p=20)No mishaps today!! -0 points [99 points]
JAN 15: (http://myblog.aussiebodybuilder.com/?p=21)Everything according to plan -0 points [99 points]
JAN 16: (http://myblog.aussiebodybuilder.com/?p=22)Everything according to plan -0 points [99 points]
JAN 17: (http://myblog.aussiebodybuilder.com/?p=23)Not enough water and late with meal 4 :( -2 points [97 points]
JAN 18: (http://myblog.aussiebodybuilder.com/?p=24)Not enough water again!! -1 points [96 points]
JAN 19: (http://myblog.aussiebodybuilder.com/?p=25)Added a meal that wasn't there (cheat!) -1 points [95 points]
JAN 20: (http://myblog.aussiebodybuilder.com/?p=26)Not enough water. Went out for Chinese (another unplanned cheat!) -2 points [93 points]
JAN 21: (http://myblog.aussiebodybuilder.com/?p=27)Everything was perfect today! -0 points [93 points]
JAN 22: (http://myblog.aussiebodybuilder.com/?p=28)Another great day! -0 points [93 points]
JAN 23: (http://myblog.aussiebodybuilder.com/?p=29)A trouble-free day! -0 points [93 points]
JAN 24: (http://myblog.aussiebodybuilder.com/?p=30)Not enough water -1 points [92 points]
JAN 25: (http://myblog.aussiebodybuilder.com/?p=31)A good day -0 points [92 points]
JAN 26: A good day with planned cheatmeals accomplished -0 points [92 points]
JAN 27: It's getting easier to stay on track :) -0 points [92 points]
JAN 28: Nearly there! Another great day -0 points [92 points]
JAN 29: It appears to get easier to stay on track the longer you stay on track. -0 points [92 points]
JAN 30: Almost there -0 points [92 points]
JAN 31: Month ended with a cheat meal -1 points [91 points]

I'll deff. be in on this one, ill post up my info once i get my new northbridge fan installed on my a8nsli, it locks up otherwise.

GOAL: Cutting


COMMENT: To lose 8lbs by the end of January.


WORKOUT SCHEDULE
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:


MEAL SCHEDULE
At this time no meal schedule is being adhered to. Just watching what I eat closely and eating in moderation.


STARTING STATS
WEIGHT: 178 pounds
BODY FAT: ~23.85%
ARMS: 14" flexed
CALVES: N/A
CHEST: 40"
FOREARMS: 10.5
HIPS: 36.1
THIGHS: 21.9
WAIST: 36.5


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

Jan 6: Drank hot chocolate (which has no business in my diet). So far I'm off to a horrible start.
-1 points [89 points]

Jan 5: Ate pizza and drank beer for dinner. Didn't run or update.
-3 points [90 points]

DEC 4: Ate a bad dinner. Did not run.
-2 points [93 points]

Jan 3: Did not run. Missed update.
-2 points [95 points]

Jan 2: Missed update. Ate some chocolate.
-2 points [97 points]DAILY LOG

Jan 1: Missed the update.
-0 points [99 points]


Dec 25: Entered the "100 Challenge"!
-0 points [100 points]

Goal: Bulking

Workout details, etc. soon.

[100]
January 1: Missed one meal and completely forgot to update. Gym is closed, so no points off for missing my workout.[98]

January 2: Missed two meals and updated late due to screwing up the time difference between the site and Japan. Gym is still closed.[95]

January 3: Only missed one meal. Missed the update because I just came to Korea.[93]

January 4: Missed no meals. Missed a workout and an update due to being away.[91]

January 5: Missed no meals. Missed an update due to being away from a computer all day.[90]

January 6: Missed no meals. Missed a workout and an update due to being away. Went over my alcohol allowance.[87]

January 7: Back in Japan! This will be the last late update. Missed no meals. I can start in earnest now.[86]

January 8: Missed no meals. No workout scheduled for today.[86]

January 9: About to eat my last meal. Missed a workout due to a date that went really badly. I don't understand females.[85]

I´m in for my first 100 challenge, looking forward to keep my 100 points :)

Goal: Cutting and eating on a regular basis and no unhealthy snacks or fastfood.
Cheat meals: Only 1 small snack, like a small bowl of ice cream, 250 cal. per week, but I have to burn exta calories if I want to have it.

Monday: Cardio
Tuesday: Weighttraining
Wednesday: Cardio
Thursday: Weighttraining
Friday: Cardio
Saturday: Weighttraining
Sunday: Day off

I will do morning cardio aswell, but I´m not going to schedule it due to irregular workhours, I´m never sure what days I can do it.

January 1: Well the first day went ok, except for my huge cravings for sugar which kept bugging me the whole day. I did skip my dinner and ate at a friends house even tho it wasnt really unhealthy it wasn´t what I had planned so off to a bad start, deducting 1 point. Tomorrow is a new day, good luck everyone else. 99 points
January 2: Great workout today, meals like planned, but I had a soda whichi shouldn´t one point today aswell, not a good start,-98 points.
January 3: Had my meals as planned but once again I screwed up with a soda. I´m really going to have to put my mind at my goal now and start keeping my goalplan and my points :( -97 points.
January 4 It´s my birthday, had some family and friends over, and yet another day with unplanned food, this is getting embarrasing now, I could say this was my weekly cheatmeal, but given the fact I haven´t had any succesful days yet I won´t, that would be cheating myself into thinking I did good. No, I still have 96 points to keep, damit Erik get your act together. -96 points
January 5 It´s friday and I can have a cheatmeal today, but given the week so far it´s a nightmare healthwise and I couldn´t live up to my expectations today either, six times is the charm? who knows, I´m not even going to promise anything anymore it would be a shame to keep lying, I´m just going to do my best from now on -95 points.
January 6 YES!!! I did it, only clean eating and drinking and a great weightlifting session. I knew I could and now I did one day, and thats the first step. YES. take that sugarmakers. 95 Points
January 7 Bit of a slip this evening, not good, yesterday was a good role model for me, I´m gonna have to redo that day from now on -94 points
January 8 Great day today, I really nailed it and theres plenty more where that came from, keep it up now.-94 points
January 9 Another good day, and a great workout, feels good now, I´m on the right track finally- 94 points
January 10 Good day, went to the dentist, ouch. That aside today is going fine so far, fixed a nice sallad now and dinner shortly so thats it, Feels better now that I´ve broken thrue a 3 day hump, it´s all downhill now :) I hope-94 points
January 11 Another day going good, I feel pretty good about it :) -94 points
January 12 It´s friday, that means cheatmeal, I had some icecream, but now in retrospect I dont feel very good, feels like I triggered some sweetenes craving, think from now on I wont have ice-cream anymore. Nonetheless I still have 94 points. And Im not gonna start losing them now. 94 points
January 13 This day wasn´t good, I had too much of the good stuff, I will bear this day in memory for a,long time to avoid similar mistakes, minus 2 points, I feel bad now, I will learn from this, there is a new day tomorrow. -92 points.
January 14 i didnt eat any bad things today, had a late night healthy snack, but I´m gonna let it pass, considering I felt like going for fastfood iI got easy off. lots of cardio tomorrow 92 points.
January 15 Cardio done, a good day.
January 16 A bad day, but I´m not surprised, -90 points.
January 17 I missed my snacks, not good, -89 points
January 18 No update -88 points
January 19 No update -87 points
January 20 No update -86 points
January 21 I´ve been dwelling on my poor performance the last few days, instead of quitting the moth like I felt like doing I´m picking up the pieces, since I haven´t done anything but making excuses the last days I don´t know how many points to subtract, so I´ll deduct 5 points per day, and get on with my life and try to find the good feeling I had a few weeks ago. 69 Points left to fight for. I´m not going down witout a fight this time.´Here goes nothing 69 points.
January 22 Not very good, I did excercise but diet slipped. 68 points
January 23 A Good day, not many of those lately, I sure hope I can take some inspiration from this day, I know I said it before, but from now on I´m not going to make too big plans, just one day at a time. Thats good enough for me and if I do manage this month perfectly from now on, I´ll set a new long-term goal. 68points
January 24 I´m making some progress, I didn´t train today, but otherwise a good day. 67 points
January 25 I slipped , bah 66 points.
January 26 Good day, 66 points

I am in for January :tucool:

If you do not conquer self, you will be conquered by self." - Napoleon Hill


GOAL: Cutting Fat. I will lose 12 pounds of fat in January.


COMMENT: I will weight train 3 times per week for 45 minutes 1st thing in the a.m..
-alternating Upper body and Lowerbody/abs.
I will do HIIT cardio three times per week first thing in the a.m..

UPDATE: JAN 13:
Starting monday I will be working with some trainers and will alter my workouts a bit - it will still be weight training 3xper week with a different split and more abs and still HIIT 3 times per week. My nutrition will stay 6 clean meals a day, but calories will be bumped up to over 3000 :eat: to accomodate my size and workouts :tucool: Let's burn some fat baby!


WORKOUT SCHEDULE
1st week and 3rd week and 5th week:
Monday: Upper Body
Tuesday: HIIT cardio.
Wednesday:Lower Body and abs.
Thursday: HIIT cardio
Friday: Upper Body
Saturday: HIIT cardio.
Sunday: Rest - May add 45 Minutes LISS cardio.

2nd week and 4th week:
Monday: Lower Body and abs.
Tuesday: HIIT cardio.
Wednesday: Upper Body.
Thursday: HIIT cardio.
Friday: Lower body and abs.
Saturday: HIIT cardio.
Sunday: Rest - May add 45 minutes LISS cardio.


MEAL SCHEDULE
Six clean meals per day, one cheat meal per week, No alcohol.


STARTING STATS
WEIGHT: 335
BODY FAT: 37%
ARMS: 18
CALVES: 19.75
CHEST: 53.5
FOREARMS: 13.75
HIPS: 51.5
THIGHS: 29.75
WAIST - belly button: 53.5
WAIST - belt line: 48.5


END STATS
WEIGHT: 324
BODY FAT: 35%
ARMS: 17.5
CALVES: 19.25
CHEST: 51.75
FOREARMS: 13.75
HIPS: 50.5
THIGHS: 29.5
WAIST - belly button: 52.5
WAIST - belt line : 48

JAN 1: Did my Upper Body workout as planned - ate clean and as planned. One down - 30 to go.
-0 points [100 points]

JAN 2: Did my HIIT cardio as planned - hit all my heart rate levels. Ate 6 meals as planned - Stay strong y'all - eat clean, train hard and drink your water - get 'er done!
-0 points [100 points]

JAN 3: I had a trainer over to my house to watch my Lower Body Workout and abs - got some great tips on form and an excellent workout, Ate my 6 meals.
-0 points [100 points]

Jan 4: Did my HIIT cardio on the elliptical - ate my 6 clean meals. DOMS in legs feels good.
-0 points [100 points]

JAN 5: Had my friend/Trainer over again to help me with some upper body lifting and technique - I'm sure that's gonna hurt this weekend :) - Ate 6 meals - Slipped a bit on eating clean tonight, not too bad though.
-1 point [99 points]

JAN 6: I did my HIIT - pushed hard and hit my target heart rates, Ate my meals as planned - Meal 5 was my planned cheat meal for the week - only had a Belgian waffle, sugar free syrup and 2 small sausage links - Not too bad.
-0 points [99 points]

JAN 7: I did 40 minutes if LISS cardio, Ate 6 clean meals. Life is good - one week down!
-0 points [99 points]

JAN 8: I did my Weight training as planned and ate my clean meals as planned.
- 0 points [99 points]

JAN 9: I did a strong HIIT cardio a.m. - Ate five clean meals - missed one - did 45 minutes extra LISS cardio in the p.m. - Lose two points for not following my plan.
-2 points [97]

JAN 10:Did Lower body weight training and abs. - ate my 6 meals.
-0 points [97]

JAN 11:Had an awesome HIIT on the elliptical, 6 clean meals in. Staying in the zone!
-0 points [97]

JAN 12:Did my weight training early a.m. - ate 5 clean meals + cheat meal is done for the week.
-0 points [97]

JAN 13:Ate my six meals - but, had a large glass of red wine with dinner :spank: - Did my HIIT cardio - elliptical broke half way through on me so, i jumped over to the treadmill to finish - probably didn't get as intense as usual.
-1 point [96]

JAN 14:Planned rest day on workouts, Didn't eat clean in the evening.
-1 point [95]

Half way new goal: Not to lose any more points! Time to get focused and finish the last half strong.
I started following a strict eating and workout regime this monday the 15th that my trainers set up - Time to burn some fat!

JAN 15: Ate Meals clean and as planned - calories upped to 3400 with 335 gr protein, 400 gr carbs, 50 gr fat. And, did my workout first thing in a.m..
0 point [95]

JAN 16: Did my HIIT cardio - running in place and off an 8" stepper (since my elliptical broke!) - got a gr8 workout. Ate all meals as scheduled.
0 points [95]

JAN 17th: Had a gr8 leg and abs workout as planned, Ate all meals as planned and clean.
0 points [95]

JAN 18th: Good HIIT cardio on the treadmill - Ate all meals clean and as planned.
0 points [95]

JAN 19th: TGIF Did my workout as planned + reworked chest and forearms a bit. Ate six meals as planned.
0 points [95]

JAN 20th: Had an awesome HIIT cardio. ate 6 meals - I did eat lean meatloaf as my dinner protein and it wasn't really planned and a little higher fat than normal ,so, I'll deduct a point and stick 100% to my plan from here on out.
-1 Points [94]

JAN 21st: Ate meals as planned - had my free meal, Rest day for workouts - but did an hour of tae bo to keep the fat burning engine going.
0 points [94]

JAN 22nd: 6 meals clean and as planned by my trainers, Weight training 5:00 a.m. as planned by my trainers - Chest, Shoulders, Back and Abs (planks for the first time ever at the end was interesting - held until my body was violently shaking (which wasn't very long after an intense workout) Good intense day!
0 points [94]

JAN 23rd: HIIT cardio done early. 6 meals eaten and clean as planned.
0 points [94]

JAN 24th: Had an awesom leg workout this a.m - DOMS big time this morning(thursday) - made my HIIT frack'n hurt-lol.
Ate 6 meals and supp'd as planned.
0 points [94]

JAN 25th: Like I stated HIIT hurt because of DOMS but I hit all my Target Heart rate goals - Ate my 6 clean meals and supplements as planned.
0 points [94]

JAN 26th: Weight training done as planned, Ate my 6 clean meals and supplements.
0 points [94]

JAN 27th: Ate my meals and took supplements as planned. Did my HIIT cardio first thing in a.m.
0 points [94]

JAN 28th: No workout as planned today - rest day. It was my free meal day, but I seemed to have had more than just a free meal today. Back to a solid last three days of this month - no more points shall be lost!
-1 point [93]

JAN 29th: Ate my 6 meals and supplements as planned. Did my weight training this morning intensely and as planned. I went to a running specialist store today and they checked my form and I got a new pair of shoes to stabilize my ankles more - look forward to trying them out on my HIIT tomorrow.
0 points [93]

JAN 30th: Ate my 6 clean meals and supplements as planned, Did my HIIT cardio this morning and did 45 minutes of Active Isolation stretching this evening.
0 points [93]

JAN 31st: Ate my six meals and supplements as planned. Weight training as planned this morning. I will take stats and post here and on the February challenge thread tomorrow morning. - done on this thread
Final Point Count = 93

ASSESSMENT IF MY NUMBERS ARE CORRECT I LOST 10.5 POUNDS FAT AND LOST ONLY 1 POUND OF MUSCLE - I'LL TAKE IT.

Great job everyone this month - Let's do better next month!

Sample Official "100 Challenge" post


GOAL: Get below 10% body fat without losing upper body strength; run 5K under 20 minutes before first day of summer (June 21)--summer goal is under 19:30


WORKOUT SCHEDULE
Monday: Cardio: 30 min (AM); Weight training: Legs and Lats(PM)
Tuesday: Cardio 45 min (AM); Weight training: Pecs and shoulders
Wednesday: Cardio 60 min; abs
Thursday: Cardio 45 min (AM); Weight training: Biceps and Triceps
Friday: Cardio 30 min (AM); Weight training: delts & traps (PM)
Saturday Cardio 45 min; pushups, pullups, leg lifts
Sunday: Cardio 90(+) min; A good stretch!


MEAL SCHEDULE
Six meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 210 pounds
BODY FAT: 17%
WAIST: 36.5"
ARMS (COLD/UNFLEXED): 15"
CHEST (COLD): 42"


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

Jan 1: Trained and ate as scheduled. 100 points
Jan 2: Trained and ate as scheduled. 100 points
Jan 3: Trained and ate as scheduled. 100 points
Jan 4: Trained and ate as scheduled. 100 points
Jan 5: Trained as scheduled. Did not eat bad foods, just not on schedule. 99 points
Jan 6: Trained as scheduled. Did not eat as scheduled due to trip to Georgia Aquarium. 98 points
Jan 7: Trained and ate as scheduled. 98 points
Jan 8: Trained and ate as scheduled. Missed update! 97 points
Jan 9: Trained and ate as scheduled.

GOAL: Final month of cutting

WORKOUT SCHEDULE
I'm not going to have a set month long schedule where I do an exercise on a given day of the week. I think I need to take more days off from training, so I will try to take one a week. Otherwise I am planning on doing one of the programs from Waterbury's Muscle Revolution and will start it in a few days, the only variable is I may be going on a trip this weekend and don't want to interrupt a program the 3rd day I'm doing it. Otherwise my cardio will be a mix of LISS and HIIT on non weight training days.

Also trying to stretch every day.


MEAL SCHEDULE
Six meals per weekday, one cheat meal per week. I am currently following my interpretation of Tom Vennuto's BFFM carb cycling approach.

Five meals allowable on weekends (depending on what time I get up)

No alcohol

ETS twice a day

Multi vitamin twice a day


OTHER, NON ESSENTIAL GOALS
Grip Training 3 days a week


STARTING STATS
WEIGHT: 169.2 pounds
ARMS: 13.25"
CALVES: 15.2.5
CHEST: 39.75
FOREARMS: 11"
HIPS: 36.00"
THIGHS: 22"
WAIST: 32.25"

ENDING STATS
WEIGHT: 165.2 pounds (-4 pounds)
ARMS: 13"
CALVES: 15.25
CHEST: 39.75
FOREARMS: 11"
HIPS: 36.00"
THIGHS: 21.75"
WAIST: 32"


Mon Jan 1: Today was raining and the gym was closed. As you can see from above, I am sort of without a strict program. I almost too the day off but I sucked it up and did some HIIT in the park this afternoon. And I feel much better for it. About to go eat my 6th meal.
- 0 points (100)

Tue Jan 2: Did my cardio this morning, eating my 6th meal.
-0 points (100)

Wed Jan 3: Fasted LISS this afternoon, ate 5 meals as scheduled. Only eat 5 on afternoon LISS days because trying to make it fasted makes it impractical to try and squeeze 3 meals in 6 hours in the evening.
-0 points (100)

Thr Jan 4: Still unable to start a formal weight program I came up with a cuircut of high rep pull ups, dips, squats and crunches. It was interesting and a workout I couldn't have dreamed of completing a few months ago (when I couldn't do a pull or a dip). Ate all 6 meals and had my cheat meal for the week.
-0 points (100)

Fri Jan 5: No gym today, it will be my off day for the week. Ate my 6 meals, went out after work and had a beer -1 point. Tomorrow I go away for the weekend, I will not be able to update tomorrow and I won't penalize myself for it as I won't have a computer. Nutrition will be a challenge I will go out to dinner tomorrow night may count as cheat meal for this/next week (although I just had one yesterday). I will be having 5 meals on sat and sun and I will do my best. I plan for LISS tomorrow before leaving and at the hotel Sunday.
(99)

Sat Jan 6: No Update/away

Sun Jan 7: Just got back from my trip. Nutrition wasn't terrible - if anything I didn't eat enough food or frequency. I did my HIIT on Sat before I left and LISS this morning at the hotel. I'm not going to penalize myself any points but things need to get back on track tomorrow.
-0 points (99)

Mon Jan 8: Did strength training this evening, had my meals as scheduled.
-0 points (99)

Tue Jan 9: Cardio this morning, ate my meals as scheduled.
-0 points (99)

Wed Jan 10: Did my fasted cardio this evening, ate 5 meals as I do when I do afternoon cardio. I am exciting to start my new lifting program tomorrow. My schedule for the next 3 weeks will be lifting on Thur, Fri, Sun and Mon and I'll probably do LISS/HIIT on Tue/Wed with Sat off.
-0 points (99)

Thr Jan 11: Started my new weight training program, for the most part it went very well. Today was high sets and low reps which I'm not particularly fond of. It is hard to make the workout intense, my heart rate is low and I don't burn a ton of calories. Tomorrow that will change though. Just ate my 6th meal.
-0 points (99)

Fri Jan 12: Day 2 of new program, the session went well although I didn't feel like I did enough. Ate my meals as scheduled and avoided the temptation of blowing it all off to go to happy hour.
-0 points (99)

Sat Jan 13: Off day from training today. Meals were adequate - I differed from the plan a little I'm too tired to punch it in the computer and figure out how much I was affected but I don't think it's a big deal.
-0 points (99)

Sun Jan 14: Weight training went very well this morning as did my 6 meals.
-o points (99)

Mon Jan 15: No report
-1 point (98)

Tue Jan 16: Apparently I forgot to update last night. Anyway I did my weight training yesterday, meals were all good. Did cardio this morning and ate 5 of 6 meals so far. I sat down today and actually came up with a plan as to how I am going to move forward, what my goals are etc. It feels good to have that all sorted out. As it stands I am going to get a little more lax on my nutrition for the end of this month (still clean just more calories and carbs - closer to maintenance). Then starting first week of Feb I will start a new carb cycling program and a new routine. Instead of bulking next month I am going to lose the last 10-15 pounds I figure I will need to then start a very slow bulk moving forward (around mid April). I also might join a new gym tomorrow.
-0 points (98)

Wed Jan 17: tried out the new gym, did afternoon LISS on the elliptical. It is very nice there and at half the price I am going to have to join. It does seem like it will be a lot more crowded and more aggravation. Meals were spot on today.
-0 points (98)

Thr Jan 18: Joined the new gym today and had a fantastic weight workout. Ate my meals as scheduled including my weekly cheat.
-0 points (98)

Fri Jan 19: Weight training today - luckily for me my new gym is crowded but no one seems interested in working out their legs so I was able to my squats without a problem (no one was using the "shrug bar holder" so I was able to use the rack for some squats). Meals were a-ok.
-0 points (98)

Sat Jan 20: Did my LISS this morning, ate my 6 meals.
-0 points (98)

Sun Jan 21: Lifted my weights, ate my meals.
-0 points (98)

Mon Jan 22: Weight workout lacked intensity today plus I screwed up a couple of things. I think it is because of my new gym, the machines are different, I'm not sure where everything is, etc.
-o points (98)

Tue Jan 23: Did my cardio, ate my meals.
-0 points (98)

Wed Jan 24: Easy one today, no workout and had a cheat meal.
-0 points (98)

Thr Jan 25: Ate my 6 meals as planned, lifted. Contemplating losing a point tomorrow for drinking.
-0 points (98)

Fri Jan 26: Had a beer today so -1 point. Did my workout and meals though.
(97)

Sat Jan 27: No update

Sun Jan 28: Missed yesterday's update because I went out for the night and didn't come home. I didn't eat a 6th meal, my 5th meal was just a cliff bar and my fourth meal was just a cliff bar and protein shake. So nutrition was less than ideal. I also didn't take my ETS. I will subtract -2 points for the indiscretions. It could have been a lot worse - it is better to under eat by a little than over eat by a lot. I was also at a bar and could have drank.

Anyway things were back on track today - had my meals and did my workout.
(95)

Mon Jan 29: Weight training done, meals eaten as planned.
-0 points (95)

Tue Jan 30: Did cardio this morning, have eaten 5 of 6 meals so far.
-0 points (95)

Wed Jan 31: Did HIIT today, ate my meals as scheduled. Will do results tomorrow morning.
-0 points (95)

Im in for this one.

GOAL: Cutting

COMMENT: 160 pounds by February 17.

WORKOUT SCHEDULE
Monday: 35 min (AM, fasted, running); 60 min (PM, variety workout)
Tuesday: 35 min (AM, fasted, biking); 60 min (PM, variety workout)
Wednesday: 35 min (AM, fasted, running); 60 min (PM, variety workout)
Thursday: 35 min (AM, fasted, biking); 60 min (PM, variety workout)
Friday: 35 min (AM, fasted, running); 60 min (PM, variety workout)
Saturday 35 min (AM, fasted, running)
Sunday: 60 min (PM, variety workout)

MEAL SCHEDULE
Three meals per day plus one snack mid-morning (optional).
Zero unplanned snacks.
Zero unplanned hangovers.
Alcohol is allowed on the following dates only:
January 19 or 20 depending on the party date
February 3
February 8,9,or 10 depending on when we celebrate my birthday

STARTING STATS
WEIGHT: 173

END STATS
WEIGHT:


DAILY LOG
JAN 1: Hungover in the AM due to New Year's imbibement so no AM exercise. Great on the eating front and biked for 60 minutes in the PM.
-1 points [99 points]

JAN 2: Biked for 30 minutes in the AM. Not too hot on the eating front though. Had an unscheduled chocolate binge. Treadmill for 30 minutes in the PM and then biked for another 30 after that. Gotta love Media Center. No commercials!!!
-1 points [98 points]

JAN 3: Ran 4 miles in 36:36 in the AM. Screwed up again with the eating. Going to have to add more mini-meals to my schedule. Am finding that I'm starving due to all the cardio. Recumbent biked for 60 minutes in the PM.
-1 points [97 points]

JAN 4: Still have not managed a perfect day. Biked 30 minutes in the AM. I tried to do better with the food. I really spread my lunch out over time so I wouldn't feel hungry ALL the time. But still resorted to an unplanned addition. Biked for 60 minutes in the PM.
-1 points [96 points]

JAN 5: Ran 2.7 miles in the AM. Again with the unscheduled munching... No PM cardio due to work party. Took a couple sips of beer at the work party. Failed to post due to work party. Maybe I need more than 100 points to start with. :)
-4 points [92 points]

JAN 6: 5 mile race today. Snuck in a rice crispy treat though. Ugh.... Where is my will power? Did decline a beer though. Good girl.
-1 points [91 points]

JAN 7: Finally... no point lost on eating. However, missed PM workout due to monthly cramping pain.
-1 points [90 points]

JAN 8: 2 mile run in the AM. Was doing great on food until a dinner time binge. Then surrendered after only 20 minutes on the bike in the PM. Chalk it up to one crappy day.
-2 points [88 points]

JAN 9: 30 minutes on the bike in the AM. Finally had a perfect eating day!!!!!!! Went to bed at 7:30 after putting in a 11.5 hour day of being on call so no PM exercise.
-1 points [87 points]

JAN 10: No AM exercise because I was taking DH to a doctor's appointment. Had another perfect eating day!!!!!!! Biked for 60 minutes in the PM.
-1 points [86 points]

JAN 11: 30 minutes on the bike in the AM. Third perfect eating day in a row!!!!!!! This is getting scary. 30 minutes of power walking on the treadmill followed by 30 minutes on the bike in the PM. I get to keep all my point today!!!!! Just a side note: It's my Great Dane, Hugo's, first birthday. He weighs about 110 right now. Only another 50 pounds to go or so.
-0 points [86 points]

JAN 12: 2.7 mile run in the AM. Another perfect eating day. But I finally caught the bug that everyone else seems to have and it just wore me out. I went to bed at 6:30 and didn't do any PM exercising.
-1 points [85 points]

JAN 13: No AM exercise due to being sick. Terrible binge at lunch. Skipped dinner. Drank many beers. Sheesh! When I mess it up... I mess it up.
-3 points [82 points]

JAN 14: I did well on the food front but skipped my PM exercise because I'm still as sick as a dog.
-1 points [81 points]

JAN 15: Perfect eating day today but no AM or PM exercise because I am so sick.
-2 points [79 points]

JAN 16: Another perfect eating day today but no AM or PM exercise because I am still sick. I am determined to get back on the exercise horse tomorrow even if the only reason is to avoid losing more points.
-2 points [77 points]

JAN 17: I'm back!!!!!!! I may not be healthy but I'm sick of losing points! Ran 2 miles in the AM. Crystal clean eating today. Biked 60 minutes in the PM. Keeping all my points!!!!!
-0 points [77 points]

JAN 18: Another perfect day! I'm getting good at this. 30 minutes on the bike in the AM. Awesome eating - I even avoided the birthday donughts and bowl of rolos by the printer twenty feet from my office. 60 minutes on the bike in the PM.
-0 points [77 points]

JAN 19: Ran 2 miles on the treadmill in the AM. Ate perfectly at work and then made a wise dining out decision by ordering the chicken breast. Skipped PM exercise to help celebrate a friend's 30th birthday. Really tied one on. But it was scheduled alcohol so no lost point for it.
-1 points [76 points]

JAN 20: Skipped the AM exercise. Wow, was I hungover. I forgot that birthday celebrations generally involve shots. And apparently not just for the birthday boy but for everyone in the immediate birthday party. I ate really clean during the day but then was invited over to a friend's house for poker and although I drank soda, required a couple unscheduled pretzels around midnight. No PM exercise but that is scheduled.
-2 points [74 points]

JAN 21: No AM exercise but none was scheduled. Ate clean. Skipped PM exercise to go to my snowmobile club meeting.
-1 points [73 points]

JAN 22: 30 minutes on the bike in the AM. Ate a rice crispy treat and then over ate at dinner. 60 minutes on the bike in the PM.
-1 points [72 points]

JAN 23: 30 minutes on the bike in the AM. Ate a rice crispy treat and a bunch of chocolate at work. 60 minutes on the bike in the PM.
-1 points [71 points]

JAN 24: Skipped AM exercise to cuddle with the hubby. Had a great day food wise. 60 minutes on the bike in the PM.
-1 points [70 points]

JAN 25: 30 minutes on the bike in the AM. Had a great day food wise - made all the right decisions. 60 minutes on the bike in the PM.
-0 points [70 points]

JAN 26: 30 minutes on the bike in the AM. Snuck a couple hershey kisses. Had some drinks after work. Skipped PM exercise.
-3 points [67 points]

JAN 27: Skipped AM exercise. Ate out twice but made the best decisions I could. Garden salad for lunch and sirloin with green beans for dinner. Drank like a fish for the local customer appreciation party at our favorite bar. No scheduled PM exercise but I did dance like a rockstar!
-1 points [66 points]

JAN 28: No scheduled AM exercise. Was hungover until around noon. Had theatre popcorn and pizza after the movie. Skipped PM exercise. No excuse - just simply a lazy day.
-2 points [64 points]

JAN 29: Ran 2 miles on the treadmill in the AM. Behaved myself all day long where food is concerned only to blow it at dinner. Skipped PM exercise and went to bed early.
-2 points [62 points]

I'm in.

Got down to 8%. Came home from school, ate out, drank alcohol, back up to 10-12%. Need to cut down while keeping what little muscle I have. Not stopping til I have 7% and a ripped stomach.

Rules:
NO Alcohol!
NO Fried Food!
Cheat Meal once every two weeks.

Weights will be MAX-OT. Don't have time for Push/Pull since school will be starting up.
Cardio will be either 16 Minutes MAX-OT cardio or 30 mins LISS.
Workout:
Mon-Fri: Weights/Abs (MWF only)/Cardio
Sat: Cardio
Sun: Cardio

Diet:
http://www.fitday.com/webfit/publicjournals.html?Owner=jonathanaf&Year=2006&Month=9&Day=3
Meal 1:
3/4 Cup Oatmeal
4 Egg Whites
1 Tbsp PB

Meal 2:
Apple
1 Oz Almonds
Protein Shake (1 scoop)

Meal 3:
4 Oz Turkey Sandwich
Grapefruit
Salad (w/ ½ tbsp Olive oil + 1 tbsp AC vinegar)

Meal 4:
Post Workout Shake:
1 tbsp PB
½ Cup Oatmeal
Banana
2 scoops protein
Ice, water

Meal 5:
6 oz Chicken
4 cups Broccoli


Meal 6:
4 egg whites


Time to get lean (again).

1/1/2007: Completed [100]
1/2/2007: Completed [100]
1/3/2007: Completed [100]
1/4/2007: Completed [100]: So far so good! I even ignored going out to play pool at a bar because I'm abstaining from alcohol.
1/5/2007: Completed [100]: Still holding strong!!
1/6/2007: Completed [100]: I noticed today that temptation is becoming less and less of a problem. I really want to get all the way down to 6% this time.
1/7/2007: Completed [99]: Hit a new strength high today!! This MAX-OT cardio is awesome- I'm seeing results and STILL gainin strength. I love it! Was out of chicken and veggies, so I had half of my sisters quiznos chicken sandwich...luckily its the really healthy one! (-1)
1/8/2007: Completed [99]
1/9/2007: Completed [99]
1/10/2007: Completed [99]
1/11/2007: Completed [98]: Didn't workout today. Was busy all afternoon and evening doing a one in a kind thing. Ate clean though!
1/13/2007: Completed [98]
1/14/2007: Completed [98]
1/15/2007: Completed [98]
1/16/2007: Completed [98]
1/17/2007: Completed [98]
1/18/2007: Completed [98]
1/19/2007: Completed [97]: Talk about some BS, I told my friend I would have a birthday shot with him and they ended up giving me a shot that had 4 shots of liquor. I got drunk and ate taco C, CRAP! [-1]
1/20/2007: Completed [97]
1/21/2007: Completed [97]
1/21/2007: Completed [97]
1/22/2007: Completed [97]
1/22/2007: Completed [97]

"100 Challenge" post


GOAL: Weight loss

COMMENT: I want to reduce body fat. Recently had our 3rd child along with back surgery. I have to live a long life and I can't do that at 5'9" and 205 lbs. and 35% body fat.


WORKOUT SCHEDULE
I will start out walking only(still dealing with nerve issues from back surgery)
Monday: Walk 20 minutes
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday
Sunday:



MEAL SCHEDULE
six times per day
reduce fat intake


STARTING STATS
WEIGHT: 204.5 pounds
BODY FAT: 34%
ARMS: 13.5
CALVES: 14
CHEST: 44
FOREARMS: 11.5
HIPS: 42
THIGHS: 20.5
WAIST: 40

END STATS
WEIGHT: 195.5
BODY FAT: 32%
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

Daily Log:
January 1, 2007:
100 points
Did not Walk did not eat six small meals -
lost 2 points (98)

January 2, 2007:
98 points
Completed six small meals. Still can't walk from overdoing the back taking down Christmas -
lost 1 point (97)

January 3, 2007:
97 points
Completed all six small meals with just over 1300 calories. Finally, walked for 23 minutes without much pain -
lost 0 points (97)

January 4, 2007:
97 points
Completed all six meals with 1305 calories. Crappy weather so I was unable to walk -
lost 1 point (96)

January 5, 2007:
96 points
Completed all six meals at around 1500 calories. Did not Walk.
lost 1 point (95)

January 6-7, 2007:
95 points
Went hunting. Got plenty of exercise but ate a bunch of junk and fat.
Total point loss for the weekend - 4 points (91)

Monday, January 8, 2007:
91 points
Just Completed my sixth meal and a 30 minute walk. Back feels pretty good.
0 points lost (91)

Tuesday, January 9, 2007:
91 points
Completed all six meals @ 1277 calories. Back and Foot are killing me. Walked for 15 minutes.
0 points lost (91)

Wednesday, January 10, 2007:
91 points
Great Day for me. All six meals completed @ just over 1300 calories. I had a Tuna Steak for dinner. Probably the best meal I have had since January 1st. I walked 30 minutes @ lunch. I have already noticed a difference in the way my clothes fit. That is encouraging.
0 points lost (91)

Thursday, January 11, 2007:
91 points
Another Good Day. All meals completed. Walked 20 minutes at Lunch.
0 points lost (91)

Friday, January 12, 2007:
Having trouble today. Not really hungry. Hard to believe I use to consume 3,000 to 4,000 calories a day and right now it is almost time for bed and I am sitting at 458 calories for the day
and I am not Hungry. Go figure. I will try and get one more meal down. Have not walked and probably won't. Rain has set in again.
1 point lost (90)

Saturday, January 13, 2007:
90 points
No Update
2 point lost (88)

Sunday, January 14, 2007:
88 points
No Update
2 points lost (86)

Monday, January 15, 2007:
86 points
Daycare was closed for the Holiday and I had all 3 kids for the day! We had a blast. Rode 4-wheelers in the rain, but I took them to Chili's for lunch and I ate a fat meal.
1 point lost (85)

Tuesday, January 16, 2007:
85 points
Very cold today - Ate all meals (just over 1500 calories) did not exercise.
1 point lost (84)

Wednesday, January 17, 2007:
84 Points
All meals completed no exercise
1 point lost (83)

Thursday, January 18, 2007:
83 points
Really crazy day at work. meetings, meetings and more meetings. When I got home at 6:30 P.M., I had eaten a sugar cookie, a cup of yogurt and 2 cups of black coffee. No exercise
2 points lost (81)

Friday, January 19, 2007 - Wednesday, January 24, 2007:
81 points
Been Flat on my back for what seems like days. I screwed my back up again putting a light switch in of all things. I am scheduled for another M.R.I. on friday. I am hoping for steroid injections and P.T. over sugery. I am going to take a 12 point loss for the last week. I ate pretty good during the ordeal, but not on schedule. Still in much pain, but atleast I am vertical for now.
12 points lost (69)

Thursday, January 25, 2007:
69 points

Monday, January 29, 2007:
I have truly enjoyed the challenge, but I will be bowing out for now and will wait on results of my MRI to see the extent I my back injury. It appears I have ruptured L1 ( had surgery on L5 in May of 06. I look at it this a way. I managed to lose down to 195.5 (a loss of 9 lbs. with very little exercise) which is the least I have weighed in 2 years. I will continue to work on my eating habits until they become a way of life and once I get this back issue out of the way, I look forward to getting in the Gym I will wait until Thursdays Dr. visit to see about entering the February challenge.

"100 Challenge" post


GOAL: Fat loss

COMMENT: I'd like to drop my bf % down to the single digits, hopefully within 3-4 months. I've progressively gotten in worse & worse shape over the last couple years, i know that i need to make the change.


WORKOUT SCHEDULE
Alternate Upper & Lower Body
Monday: 30 min cardio
Tuesday: upper body
Wednesday: 30 min cardio
Thursday: lower body, calves
Friday: 30 min cardio
Saturday upper body
Sunday: rest


MEAL SCHEDULE
six times per day
No Alcohol
1 cheat meal/week (Friday)


STARTING STATS
WEIGHT: 214 pounds
BODY FAT: 20.4%
ARMS: 16 1/4" (flexed)
CALVES: 16"
CHEST: 43"
THIGHS: 24"
WAIST: 39" (ouch)

END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
THIGHS:
WAIST:

Daily Log
Jan. 1: Hungover from New Year's Eve but still got my cardio in (a.m.), 6 quality meals. Felt like crap but stuck with my plan.
~0 points (100)

Jan. 2: Got my workout in, feels good to be back in the gym. Took a nap & missed a meal though.
~1 point (99)

Jan. 3: 6 meals, 30 min. on the treadmill. I'm soooooooo hungry :(
~0 points (99)

Jan. 4: A+ on my meals. Hit legs today, first time squatting in a long time so i should be pretty sore tomorrow.
~0 points (99)

Jan. 5: 5 quality meals & 1 schedualed cheat meal (General Tso's Chicken) 30 min. cardio a.m.
~0 points (99)

Jan. 6: Ate 2 extra meals today, although they were "clean" i'll subtract 2 points because they were not schedualed meals. Hit upper body today, went great.
~2 points (97)

Jan. 7: 6 meals & A.M. cardio
~0 points (97)

Jan. 8: 6 meals & walked the dog (cardio)
~0 points (97)

Jan. 9: Meals went as planned. Hit 325 for 2 sets of 6 on squats, feels good to start handling respectable weight.
~0 points (97)

Jan. 10: 6 meals & A.M. cardio
~0 points (97)

Jan. 11: 6 meals. I think i may start splitting up my body a little more, probably something like a 4 day split as i am being left totally exhausted after i lift.
~0 points (97)

Jan. 16 Been slacking on my posts, been moving and just got the computer set back up. Meals have been spot on, as has the workouts. Changed to a 5 day split, seems to be working a little better.
~4 points (93) Missed posts

I'll give this a whirl

GOAL: Weight Loss


COMMENT: I want to look good for my cruise in April, so I want to get down to 130.

WORKOUT SCHEDULE
Monday: (either treadmill / running, eliptical, or spinning class)
Tuesday: Bodypump Class
Wednesday: aerobic (either treadmill / running, eliptical, or spinning class)
Thursday: Bodypump Class
Friday: (either treadmill / running, eliptical, or spinning class)
Saturday / Sunday: One day treadmill other rest

MEAL SCHEDULE
Five meals per day, one really good Italian meal every two weeks.


STARTING WEIGHT:
143

ENDING WEIGHT:
???

Daily Log:
JAN 1 [97pts] My return trip from Rome took much longer than anticipated (9 hours!) So didn't get to eat well, work out or post (my wireless didn't work when I got home). But today(1/2) is looking much better!

JAN 2 [97pts] I ate healthy all day today. It was hard since I was at home all day (due to the holiday) but I got lots of fruits and veggies at the store and planned out my menu for the week. I even managed to sacrifce doing my Bio homework and ran on the treadmill at 930pm.

JAN 3 [97pts] Ate healthy at all meals & worked out for 30min on eliptical at lunch (Bodypump class doesn't start until next week). Feeling very good and glad to be back to working out, even if it is only the second day. Though first thing this morning I was offered a piece of super-chocolate-to-die-for cake, I turned it down, glad I did.

JAN 4 [96pts] Had to change my workout schedule due to work related issues. Offered a pretzel when picking up my son, and forgot I wasn't suppose to eat it...but it was good ;)

JAN 5 [96pts] TGIF!!

JAN 6 [95pts] Rest day and stayed home, munched on healthy food at least.

JAN 7 [94pts] Ran and ate well except the M&Ms that I had to use during my Bio Lab. I ate my control group when I was finished...ugh

JAN 8 [91pts]...I think I am having a case of the Mondays...

JAN 9 [91pts] Much better today!

JAN 10 [89pts] Could have eaten better and missed my workout. I just cannot kick this cold I have.

JAN 11 [87pts] Doing well but missed workout

JAN 12 [86pts] Cheat meal was great!!

JAN 13 [84pts] Ate well but didn't workout

JAN 14 [83pts] Ate ok, and went to the beach...had a great time!!

JAN 15 [82pts] Went sledding then came home and ran 4 miles, but hubby bought some Girl Scout cookies...they should be outlawed...very yummy especially the somains

JAN 16 [82pts] Ate well and went to my first bodypump class....I feel like jelly now...

JAN 17 [82pts] Great Day!...still sore from body pump class though

JAN 18 [79pts] Didn't eat well and missed my work out.


JAN 19 [79pts] Good day

JAN 20 [77pts] Ate well but missed meals...had to take son to ER in the morning. He is doing much better. Rest day also

JAN 21 [75pts] Ate well but didn't work out

JAN 22 [72pts] Could have eaten better and it was such a 'Monday'...ughh

JAN 23 [72pts] Ate well and did my Bodypump class.....very tough but worth it.

====Goals====
Fat loss - 5. month of transformation: get below 85kg and drop to 20-22% BF
NO ALCOHOL :nono:

====Comments====
After poor performance at the very end of November and during Christmas holidays I need to get back to '100 points' goal. I have great result when I'm concentrated and focused. This year is going to be the year of total success.

====Diet====
5 meals per day, no cheat meals, lot of water, protein shake at least once per day.

Breakfast (7:30 AM): Tea and diet buiscuit or protein shake
Morning snack (10:30 AM): Fruits
Lunch (1:30 PM): Normal lunch
Afternoon snack (5 PM): Sallad or Fruits
Dinner (8 PM): Protein shake or family dinner

====Workout====
Monday: Weight training - legs & shoulders, Streching (30min)
Tuesday: Streching (30min), LISS cardio (45min running)
Wednesday: Weight training - abs & back, Streching (30min)
Thursday: Streching (30min), LISS cardio (45min running)
Friday: Weight training - arms & chest, Streching (30min)
Saturday: Streching (30min), HIIT cardio (20-30min stationary bike or stepper)
Sunday: Rest - no training

================
STARTING STATS
WEIGHT: 89 kg
BODY FAT: 26
CHEST: 106
HIPS: 99
WAIST: 106

====Daily reports====

Start: 100 points

[Week 1]
01.Jan.2006: [100 points]
Clean day, lot of sleep. Good mental preparation for this year.

02.Jan.2006: [100 points]
Another clean day with excelent training. I went to bed very early and had a good rest. Feeling much better then previous days.

03.Jan.2006: [100 points]
All meals were correct and on time. Training was also good except I had my old problem with motivation to start. But once I started it was really OK. I drink only water and tea (sometimes). I don't measure how much liquids I take, but I think it's not below 3 litres. SO far so good.

04.Jan.2006: [100 points]
Clean day with good training. I was little bit tired during my running session but I suppose this is due to very hard day I had in the office. Dinner was slightly heavier, but I was really hungry in the evening. Had a lot (and I mean A LOT) of water. Feeling good.

05.Jan.2006: [100 points]
Another clean day. I had very late training (around 23:30) because my wife invited couple of friends for dinner and they decided to stay long :-)
I had my protein shake for dinner while they were eating pizza and drinking beer and I'm very proud of that. Training was late but I did it so it makes me more satisfied. I'm still very focused and concious but I know there will be some crysis so I hope I'll manage to keep iz like this when the real challenge comes.

06.Jan.2006: [100 points]
Meals were correct and on time. Training was good. I supposed to do HIIT but didn't feel like I have enough energy so I decided to make normal running session, just a little bit longer. So I was running for about an hour with few short uphill/downhill sequences and it was great.

07.Jan.2006: [100 points]
Still on the track although it was little bit hard to keep the program during the evening. I was really hungry and tempted to overeat for dinner but I managed to resist. Although this was a rest day I had some activities which are, of course, far from real training but still good and healthy. First week is finished and I managed to keep my 100 points which is very good. 1 down, 51 to go :)

[Week 2]
08.Jan.2006: [100 points]
This week started with another clean day. I had good training and all meals right on time. I didn't measure my water intake but I think I had enough.

09.Jan.2006: [99 points]
This day was really awful. I did my best all the way round and all I had to do at the end was to go to the bed. Meals were correct and on time, training was perfect, it was hard but I passed. And then, instead of good sleep, I decided to start installation of my new notebook which led to very late cheat meal (second dinner). First point lost :(

10.Jan.2006: [99 points]
Nothing special today. Ate clean, did my workout. Feeling good...

11.Jan.2006: [99 points]
Another clean day. I had very good run and ate all my meals as planned. Lot of water again. The only problem is that I went to sleep very late so I'm feeling kind of dizzy early in the morning :(

12.Jan.2006: [98 points]
Everything was good until evening. I had late (second) dinner with my wife because I couldn't resist watching her eat delicious dinner while I only had stupid protein shake 3 hours ago. Unfortunately, this means another point lost.

13.Jan.2006: [98 points]
Good day with good meals and nice training. I decided to put some weights on my legs while running and this was great experience. From now on I'm going to do this kind of run once per week. I expect to see some improvements during 'normal' run after couple of trainings. Ate clean, had lot of water.

14.Jan.2006: [98 points]
No training today. Ate clean. Went to field trip with my wife and kids, it was beautiful day, totally untypical for mid January, real spring time (temperature was around 15C). All in all very nice Sunday. I keep my remaining points.

[Week 3]
15.Jan.2006: [98 points]
This was good day with excelent training. I had some problems to keep in pace with my food intake during the day, but I managed to do everything as scheduled. Tuesday is going to be tough: I have several meetings and will not be in the office for almost whole day. We'll see...

16.Jan.2006: [98 points]
I managed to have all meals but I had many problems with schedule. However, I decided to keep all remaining points since I was not so late with meals. I also did my cardio session. It was late in the evening (10 PM) and I was really tired, but I did it :)

17.Jan.2006: [97 points]
I had my meals on time but I didn't eat what I supposed to so I decided to cut out one point. The thing is that I knew in advance I will not feel well. Still I couldn't stop myself so I deserve a point lost. Did my workout and had additional 1.5 hours of light table tennis activity with a colleague from work.

18.Jan.2006: [97 points]
Clean day with good training. Nothing special to underline.

19.Jan.2006: [96 points]
Missed lunch and all other meals were slightly delayed. Only one point lost since I somehow managed to do the best out of this heavy day. Training was also not so good so I'm going to make additional one on Sunday to compensate.

20.Jan.2006: [96 points]
Excelent cardio (45 minutes of mid to high intensity running) + one hour of table tennis with my son. Ate clean whole day. Feeling good, looking better, drop down to 86kg.

21.Jan.2006: [96 points]
Today I did weight workout as a compensation for poor performance on Friday. I did all my meals as planned and on time except dinner which was little bit too late because I had to take my son to the hospital as he was injured during his football match. He will be OK, it is not very bad injury...

[Week 4]
22.Jan.2006: [95 points]
I was on business trip today so I had really heavy task to keep my meal schedule. I couldn't have lunsh on time, it was delayed for more then 3 hours so I had it instead of afternoon snack. When I came back home I did my workout and had dinner (also quite late). Unfortunately, I need to deduct one point for this :(
Next 3 days I'm going to be abroad with limited access to Internet so I reserve the right do do my daily updates offline. I'm going to put everything on the site when I come home on Friday.

23.Jan.2006: [94 points]
I missed training because it took us whole day to drive from Zagreb to Prague. Snow finally started and there were too many trucks with no winter equipment so they all stuck on the road. Everything collapsed so we had to take several alternative routes. When we finally reached hotel Iwas so tired I just couldn't make it. Meals we correct (when you take into account circumstances) so I'm going to deduct only one point for today. Luckily, there is a wireless network in the hotel so I'm able to make my updates on regular basis.

24.Jan.2006: [93 points]
No training again. It was very busy day in the office and in the evening we had official dinner so I came back to hotel at 23:00 and went straight to the bed. Meals were good and on time. Tomorrow I'm going back to Zagreb and I hope I will be back in action because I started to miss it...

25.Jan.2006: [92 points]
It was impossible to make a training today. We traveled back to Zagreb and it took us whole afternoon/evening. I came back home after 23:00 and was too tired to do anything except go directly to bed. Meals were good and on time. I'm happy to be back home.

26.Jan.2006: [91 points]
Unfortunately, I continued with 'no training' policy I had in last couple of days so -1 for me.
I did have some physical activity but it cannot be counted as a training. I need to find my motivation again...

27.Jan.2006: [91 points]
Finally one clean day after some time. Training was hard but good and meals were good and on time. It's good to be back...

28.Jan.2006: [87 points]
Sunday was not my best day, that's for sure. Everything was fine until evening when couple of friends came for dinnet and I ate a lot of junk food. When I add beer on top of that the result is -4 points :-(

[Week 5]
29.Jan.2006: [83 points]
Each month the end of the month is killing me. January was the best one so far, but still I couldn't keep the pace.
We had sort of celebration in the company and although I ate quite clean, I had few glasses of vine and didn't do training so it's -4 again...
Next month I need to improve my behavior and pay special attention to the last week...

30.Jan.2006:
31.Jan.2006:

================
END STATS
WEIGHT:
BODY FAT:
CHEST:
HIPS:
WAIST:

This is my first post, on these boards. I want in as well. I'm just getting started again, after so many starts and finishes. I'm quite overweight, so I'll be cutting for a long while.

Long-Term Goal: 32 inch waist. Currently 44.

Goals: Cutting

Weight: 275

Nutrition: 6 meals a day and buidling up to 5 litres of water. Currently drinking about 2.5.

Cardio: 3 days a week on days I'm not lifting to start off with. By the end of the month, depending on fatigue and soreness, will
start doing it 6 days. All HIIT.

Lifting: Rippetoe's 3x5 three days a week.

I'll be adding goals and schedule changes as I go along, making it more "difficult" as I advance.

Daily Log:

Jan. 1: Scheduled rest day. Scheduled Cheat meal.
-0 points [100 points]
Jan. 2: Missed this update but everything else went as planned. HIIT 3 w/u 4m intervals 3m c/d.
-1 point [99 points]
Jan. 3: Good day. 10m w/u on eliptical followed by Rippetoe's day "B". Had a decent nights sleep, about 7 1/2 hours.
-0 points [99 points]
Jan. 4: Ate my meals. Did my work out: HIIT 3m w/u 4m intervals 5m c/d. I was very sore before hand and was even worse aftewards. I probably should have taken the day off. I'll probably take today (Jan. 5) off and do "A" tommorow.
-0 points [99 points]
Jan. 5: Missed this update, too! Ugh. I guess I'll have to get used to it. Everything else went according to plan.
-1 point [98 points]
Jan. 6: Cheat meal, scheduled. Everything according to plan.
-0 points [98 points]
Jan. 7: Everything went good. Got to bed late but was able to sleep in, too.
-0 points [98 points]
Jan. 8: Oh man, what a bad day! Traffic was terrible: took me an hour and a half to get home and I had to pee the whole time! At least I'm drinking my water :P. I missed one meal and I missed my workout, too. I'm going to have to learn to get past the little things like traffic and just go to the gym!
-2 points [96 points]
Jan. 9: Well that went a bit better. Rippetoe's workout "A". Weights were higher, got a good workout in. Meals were as scheduled.
-0 points [96 points]
Jan. 10: It snowed, man did it ever snow! Between the 15 minute trudge through the snow and the hour and a half it took me to shovel my driveway and sidewalk, I think I got my cardio session in. I'm very, very sore today. I was already sore from my workout the day before, so I got even worse after I was done shovelling. I will likely take today (the 11th) off. Anyways, everything went well. Meals and water and everything went well.
-0 points [96 points]
Jan. 11: Missed this update, so minus one point for me! No excuse here, I kept putting it off. Majorly sore today, so I took a rest day.
-1 point [95 points]
Jan. 12: Still feeling kind of crappy, so I took a rest day. I also had an unscheduled cheat meal, pizza. I'll have to watch my soreness, I don't remember being this sore before. I may have to take it easier on the workouts.
-1 point [94 points]
Jan. 13: Cardio day, 3m w/u, 4m HIIT, 3m c/d. I will be doing the same 10m HIIT on Sunday, and then on Tuesday's workout I may add a minute and see how it goes. Everything went well.
-0 points [94 points]
Jan. 14: Rest Day. Everything went as planned. Woke up a little late but got all my meals in. Nice relaxing day.
-0 points [94 points]
Jan. 15: I only had about 2 or 3 hours sleep last night. Was really weird, I just couldn't sleep. Had to get up early to go to work. I was having dizzy spells all day long, I figure it was because of the lack of sleep, as I am eating enough. I skipped my weight lifting session because of this, but I did do my cardio, which I would have normally done on Tuesday (the 16th), so basically I won't take away a point. Ate all meals and drank all the water I could get my hands on! I am also considering a keto diet. I will likely wait to see what my measurements are on February 7th, though I may start as early as Sunday.
-0 points [94 points]
Jan. 16: Bad day! I'm still having dizzy spells. Actually came home early from work, I missed my workout because of them. I also had a cheat meal and I forgot to update this log!
-3 points [91 points]
Jan. 17: Wow, looks like I've stumbled a bit here. I had another cheat meal, and I missed my workout. But I did miss work, as well. Just felt completely drained, and still having those dizzy spells. On the bright side, I met somebody I hadn't seen in since just before christmas and they asked me if I had lost weight :) . So that's a good thing, eh?
-2 points [89 points]
JaN. 18: My wife's birthday today, so had a cheat meal. And I'm still feeling sick so I missed another work out. Ok. Something's gotta change here. I think if I'm unable to work out I definately shouldn't have a bloomin' cheat meal! I'm going to minus an extra point for that.
-3 points [86 points]
Jan. 22: Missed the last few updates because I've been out of town and haven't been around a computer. I ate pretty good for being out, but not good enough that I can't subtract some points. This was planned, though, as it was my wife's 30th bday. I could have updated yesterday, but I didn't so I will subtract a point for that.
-1 point [85 points]
Jan. 23: Missed this workout but I'll be able to make it up on the 24. I'm still feeling dizzy so I've made a doctor's appointment for Thursday. Hopefully it is just my body adjusting to the new routine. I also forgot to mention that I started a Keto diet on Monday. The dizziness was around a week and a half before the keto, though, so it's not due to that.
-0 points [85 points]
Jan. 24: Everything went pretty good and according to plan. :D
-0 points [85 points]
Jan. 26: Missed yesterday's update due to a mind-blowing headache. Went to the doctor's Wed (24th) night. So it seems like there's something happening in my sinuses, which would explain the dizzyness and the headache I had. I missed two days of work, the 25th and 26th so I didn't work out. But you know what? I still ate good. I had my carb-up on the evening of the 26th as scheduled and everything. So I'm happy. I'm working on Saturday (27th) but I think I will go and lift if I don't feel too dizzy.
-3 points [82 points]

Jan. 28: :P missed yesterday's update. So subtract one for that. Today I did well, though! Got my HIIT in, despite my dizzyness and ate all my meals as planned. HIIT: 3m w/u, 4m intervals, 3m c/d. I'll be upping by one minute on next Sunday.
-1 point [81 points]

Jan. 29: Off today. But I missed a meal, unless 3 Reese's Pieces count? I was at the movies, and I was counting on them having hot dogs but they didn't so I ended up starving for a little while.
-1 point [81 points]

Jan. 30: I practically crawled out of the gym today. What an awesome workout! Rippetoe day 'A'. So that means, Squats, Bench, Deads, Dips, and decline sit ups. :tucool:
-0 points [81 points]

Jan. 31: Ate my meals and drank my water as scheduled. Missed cardio due to being unbelievably sore! I think it's a good decision so I won't minus a point from that.
-0 points [81 points]

Final stats:
I'll be updating my final stats on the weekend. I actually haven't even put up my starting stats, now that I think of it!!! I'll make sure to do that when I get home today!

January 31st wt goal: 228 lbs

6 meals a day consisting of lean protein, 1.5 cups of greens, and healthy fats 10-15 grams of fat. Refeed on Wed night and sat night.

One gallon of water a day minimum

Four day split lifting four days a week:

Monday: 20 min cardio LISS am Weight training pm :Chest Back

Tuesday: 20 minutes LISS am Weight training pm :Legs Calves

Wednesday: Off

Thursday: 20 min LISS am Weight training pm :Shoulders Abs

Friday: 20 min cardio LISS am Weight training pm :Biceps Triceps

Saturday: HIIT 17 minutes or 1.0 hour power workout

Sunday: OFF or Mountain bike for fun


***Power hops, power skips, lunges, sprints, tire throwing, log throwing. 3 sets each


Game on! :flex:

1/1/07: Ate clean, 22 minutes of cardio, Chest and Back/ 0 point off =100
1/2/07 Ate all of my clean meals, 20 minutes am cardio (Spinning) Legs /0 points off =100
1/3/07 Ate all of the listed meals on my journal with refeed planned off day of fitness = 0 points off = 100 points
1/4/07 Again ate all scheduled meals, 20 minutes of am cardio TM shoulders and abs pm = 100 points
1/5 5 days down with everything going as planned bi tris and pm cardio LISS instead of am. =100 points sat I will go mountain biking with a buddy of mine and then flip the HIIT workout for sun.
1/6/ I did all the planned meals rode with my buddy for and hour and a half and hought I posted this here but posted on my journal entry so for those of you who are following my journal can verify =100 points
1/7 Did not do the HIIT but instead rode the mountain bike LISS for thirty minutes. All scheduled meals including refeed.= 100 points
1/8 all clean on the nutrition front, chest back and twenty minutes of liss cardio. I am kicking it. 100 points
1/9 ate and trained and put this up last night and now it isn;t here legs, 100 points check my journal entry
1/10 had a refeed tonight ate everthing planned and planned day off from exercise. 100 points
1/11 only 236.5 after the refeed yesterday. all meals in and shoulders, abs, 25 minutes jogging 5.0 mph. 100 points
1/12 all six clean meals biceps and triceps pm and morning cardio = 100 points
1/13 all clean all good, 1.0 hour mountain biking. = 100 points
1/14 all was good even went mountain biking with the wife for extra credit all meals with refeed = 100 ponts
1/15 All meals and monumental chest and back workout (see journal) later an hour mountain biking. = 100 points
1/16 Everything in check legs and 27 min of cardio LISS My wife asked me if I wanted ice cream. I said are you kidding I've been busting my ass I am not even tempted.

I'm in again.

did good last month, gonna do even better this time. :tu:

Goals: Bulking
- to lose another 2% of BF!
- Lose weight!
- Gain muscles
- Keep diet and w\o tight through the stressed schedule of collage.

Diet:
Eat a minimum of 4 meals a day.
Drink 3 literes of water everyday.
*Test* Snacks will be allowed once a day, in small quanteties (Sp). If this "test" fails, I'll go back to "One cheat meal per week - on rest day".

W/O routine:
Sunday - rest
Monday - Cardio (fasted in the morning if possible).
Tuesday - Chest, shoulders, Triceps
Wednesday - Cardio (fasted in the morning if possible).
Thursday - Back, Traps, Biceps, Abs
Friday - Cardio (fasted in the morning if possible).
Saturday - Legs, Lower Back.

STARTING STATS:
HEIGHT:[cm / inches] 189 / 74.4"
WEIGHT: [kg / lbs] : 100 / 220
BODY FAT: 20.5% (according to healthcentral)
BICEPS: 14.1"
FOREARMS: 12.3"
HIPS (Standing with feet about 4 inches apart) : 41.1
THIGHS: 26
WAIST (measured at the narrowest part of the torso): 42"
BELLY (measured 2 inches below belly button): 43.5"
CALVES: 17.6"
BUTT: (measured at widest part): 43.3"

Before Picture:

Total Score: 5

[Week 1]

Jan 1 2007: I count yesterday's jog as today's, since I don't have a jog planed for sundays anymore. ate all meals and drank all water.

Jan 2 2007: GM and I just came back from the Gym. we had a nice w\o while watching "Blade Trinity", and OMG, what a stupid movie! it was fun! Ate 4 meals and a snack as planned. it sure helps on keeping my mood up. :D

Jan 3 2007: Had my jog in the evening (2.5km - 14:04). Ate 4 meals + a chocolate snack. drank all water. All done, Well done. :tu:

Jan 4 2007: Has a wonderful back, Traps & Abs w\o. I'm beat. had 7 meals! and drank over 4 literes of water. it was a wierd day, i just felt hungry every 2 hours. good for diet :D not so good for my bank account :p .

Jan 5 2007: It was raining the whole day long, so GM and I decided to have tomorrow's Leg W\o today and the jog tomorrow, hopefully. Had 4 meals and drank more then enough water.

Jan 6 2007: Ate 4 meals, drank enough water. Ate one chocolate bar and some of GM's chocolate cake (Yum). (-1) .Other then that, it was a nice day. we even sculpted some sculptures.
http://img146.imageshack.us/img146/49/scupltinguc6.jpg


[Week 2]

Jan 7 2007: Eating my 4th meal as I update this post. Drank enough water. Didn't rest much thanks to homework and the searches for my missing dog, Lilly (:cry: ).
http://img384.imageshack.us/img384/941/wantedsa4.jpg

Jan 8 2007: Ate 5 meals, drank all water. Had a nice evening jog (2.5km - 14:04). ate an additional unplanned chocolate bar, damnit (-1) . :( still no sign of Lilly.

Jan 9 2007: Ate 4 meals and all water, no snack. had a nice w\o with Gm's company.

Jan 10 2007: Ate 4 meals and all water. missed my Cardio thanks to School things. and I doubt if I can compansate for it tomorrow, cause I don't have enough sleeping time, and it would hurt to miss every second of that i have for sleeping.

Jan 11 2007: all done. ate 4 meals drank all water and had a back, traps & abs w\o. still no sign of Lilly. thats almost two weeks since she ran away :cry: .

Jan 12 2007: It has been a really bad day. ate 4 meals and drank enough water, but i missed my cardio (which i hope to compansate for tomorrow morning). I lack the will and motivation to step outside and jog, I got many excuses, but they won't do. (-1). Today i bought a new pair of running shoes, yey. Visiting my parents is not as fun as it sounds, chocolate cakes and other mean evil treats are all over, My palm is red and swollen thanks to all of the beating it takes from my other hand just for preventing it from grasping those evil goodies. I want to go home :(.

Jan 13 2007: I have a feeling that this month's challenge is not right. I feel like quitting it and start all over next month, although I plan on giving it one last chance. starting of tomorrow, there will be no cheat meals allowed what so ever! one snack and this challenge fails. no more crackers, no more junk. The challenge should be intence, or be not at all. I'm slacking way too much, it feels good on short terms and really bad on the long ones. so there. did yesterday's jog, tested myself on a track near my parents house. When I ran that track on highschool, my result was 10 laps - 200 metters each - within 12:30 minutes. today, 6-7 years after (Oo I'm old!) i did it within 09:42. although its an imporvment, I'm not setisfied, since I wasn't at my brst. I ate somewhat half an hour before the jog and didn't drink anything, on top of that the lack of motivation this loose challenge gave me this morning didn't help. long story short, It sucked, but since my defult have raised, I made a "good" result. I'm like 100km away from my Gym, so I'll probably miss my legs w\o today aswell. These last two weeks were lamer then ever, so I'm going to do something drastic to save whats left of this "so called challenge". I'm leaving myself with only 10 points, my goal is to keep them all. (-87). what an awfull month :(. Missed my W/o as predicted, it will be done tomorrow evening, no matter what. I'm not deducting a point for it, its included in the points i deducted so far. Starting from tomorrow, Tabula Rasa. GL to us all.

[Week 3]

Jan 14 2007: Good start. Thanks to GM's help and awsome cooking skills, i ate more then 7 meals O.o, all healthy! did yesterday's w\o and drank enough water. Thanks GM, You're saving my challenge!:claphigh:

Jan 15 2007: Did my jog (2.5km - 13:33). Ate 5 - 6 meals and drank all water. I ate crackers with cheese today, I won't deduct a point for it, cause i find it better then many other foods i might eat out side. Haven't touched any chocolate for 2 days so far.

Jan 16 2007: Ate all meals and drank all water. Today's W\o has been moved for tomorrow. I won't deduct the point unless i fail on making it before the week is done. Other then that.

Jan 17 2007: Had yesterday's w\o as planned. it went on pretty good. Ate 5 meals and drank all water. It was a long day, but now once the house is clean and homework is done i can go to sleep quietly for my long 5 hours sleep. :sleep: I need a vecation! (sp)

Jan 18 2007: Had my w\o. ate 4 meals and drank all water. I'll have to jog for 5km tomorrow just to compansate the jog of Tusday. *Sigh* :nope:

Jan 19 2007: Ate 6 clean meals and drank enough water. I couldn't make myself jog the whole day long (:( ) although I'm going to give the final push. Since I'm supposed to make both today's and tusday's jog today I have to jog 5km. I just ate dinner, there for the jog will take its place around 00:00, no matter what. but its going to be only 2.5km and I'll deduct a point for missing one jog this week. Better then nothing GM would say...She's right, but Laziness must not own me! :bang: (-1) Did today's jog (2.5km - 14:23) Half way through it i felt that I can make the whole 5km but then dinner kicked in and started aching. So thats it. conclusion: No more jogging after dinner.

Jan 20 2007: I had to fight the carving for chocolate today, it was hard, but i have won the battle. Ate 4 meals and drank enough water. I'll do today's w\o tomorrow eve, with GM. Other then that, I just want to note that Meatballs with whole wheat pasta is the best meal ever! :drool: Ask GM if you don't belive me!

[Week 4]

Jan 21 2007: All done. Had yesterday's w\o (it went great - raised weights in almost all the excercises!). Ate 4 meals - 2 of them consisting alot of turkey breasts.

Jan 22 2007: No jog today, for tomorrow GM and I are participating in an anuall competition, so wish us luck! ate all meals and drank enough water.

Good News!!! My dog, Lilly was found!!!! I got a call this morning from a lady in a city near by, saying that she found my dog 3 weeks ago infront of her house and fell inlove with her. She found my number thanks to the poster i left in the animal S.O.S center in that city, 2 weeks earlier! I won't be taking Lilly back home with me, she has found a new home and I belive she will be happier living there. Then for her own good I will let her go, only now with a clear and calm conscience. I'm so happy!

At this point, I would like to thank all those who helped me through this hard time, especially GM, my dear friend, Ty! :claphigh:

Jan 23 2007: As planned, I participated in the annual contest. Out of 142 contestents i came in the 108th place with the result of 5km - 28:18). Although its not a glamorous result, Its a decent one. I raced against tough contestents. I don't think I could have even finish it if I was still the man i used to be a year ago. so, GOod Job me! GM was awsome at the race (for more details, read her post). ate 4 meals and drank enough water. after the race we got a chocolate bar, without thinking i ate it. I know I'm not supposed to eat chocolate until this month's challenge is over, but I really needed it after the race, so I'm not deducting a point for it. As for my W\o, I don't feel that I can make it today. It has been a long and very hard day and my legs and back could really use some rest.

Jan 24 2007: I had a chance, missed it. Didn't do my chest w\o (-1). I'll add it for tomorrow's w\o and do a back, traps, chest & shoulders w\o. Ate 4 meals and drank enough water.

Jan 25 2007: Had an intense w\o (Chest, Shoulders, Traps, Arms and Back). My body is beat, i still feel the effects of the race on my legs and it prevents me of jogging. since i put alot of effort on today's w\o i won't deduct a point for missing a jog. It might be an excuse, but that is my decision. Ate 4 meals and drank enough water.

Jan 26 2007: Ate 5 meals today and drank more then enough water. My whole body is aching, its very tired and sore. I missed today's cardio and I don't think that I'll be able to make it tomorrow morning, so I'll deduct a point. I had thoughts about quiting this challange today, but i gave that idea up after having a motivational talk with my "partner" (aka GM :) ). Ate some chocolate aswell. (-2). I still hope that next month's challenge will be better.

Jan 27 2007: Ate 4 meals and drank all water. I'm posponding my wo for tomorrow, hoping Gm will be able to join me. I'll make it tomorrow, no matter what.

[Week 5]

Jan 28 2007: Had my w\o. ate all meals and drank all water. forgot to update on time >_< (-1).

Jan 29 2007: Ate all meals and drank all water. I have lost the will to jog :D (its raining hard).

Jan 30 2007: I'm at my parent's house, far far away from my beloved rusty gym. So I'm posponding my w\o for tomorrow eve. Ate all meals drank all water.

Jan 31 2007:


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:

GOAL: Move into the 280s

COMMENT: Third JSF Challenge, new year, go for 97+ points.

-=WORKOUT SCHEDULE=-
Monday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM) | Circuit Training (PM)
Tuesday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM)
Wednesday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM) | Circuit Training (PM)
Thursday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM)
Friday: 45 min Treadmill/Elliptical (LISS aerobic, fasted) (AM) | Circuit Training (PM)
Saturday: Off
Sunday: Off


MEAL SCHEDULE
Six meals per day, no cheat meals. Multi-vitamin everyday.


STARTING STATS
WEIGHT: 299 pounds
BODY FAT: 26.2%
ARMS: 16.50"
CALVES: 18.50"
CHEST: 44.25"
FOREARMS: 13.25"
HIPS: 46.75"
THIGHS: 26.00"
WAIST: 44.50"


ENDING STATS
WEIGHT: 286 pounds (-13)
BODY FAT: ???%
ARMS: 16.50" (0)
CALVES: 18.50" (0)
CHEST: 43.00" (-1.25)
FOREARMS: 13.25" (0)
HIPS: 45.75" (-1.00)
THIGHS: 24.25" (-1.75)
WAIST: 43.25" (-1.25)


DAILY LOG

[Week 1]

JAN 1: Crappy start, gym closed early so I planned on doing my lifting at home with my lame setup but it somehow slipped my mind. :nono: I will make it up tomorrow of course. I did get my morning cardio in though.
-1 [99 Points]

JAN 2: I made up my chest/back workout I missed yesterday, but my family ordered pizza and I had some (a little too much imo), so definately minus another point :nope:.
-1 [98 Points]

JAN 3: Entry is a little late, for some reason I thought I did it already hehe. Anyway I had a nice leg workout, but I can't help but thinking im entering some kind of plateau, but it's probably all in my mind.
-0 [98 Points]

JAN 4: Did morning cardio and everything else was normal.
-0 [98 Points]

JAN 5: Had a good day but still felt like I was gaining weight, and after working out the scale said I had put on 3 lbs, but i'll see tomorrow morning.
-0 [98 Points]

JAN 6: Typical lazy saturday watching 24 season 3 :evil:
-0 [98 Points]

JAN 7: Long day but all my meals were good and I felt excellent all day besides the crappy weather.
-0 [98 Points]


[Week 2]

JAN 8: Had a fantastic workout today chest/back with a little bit of legs, not much; and there is a new HOUSE on tomorrow yay life is good
-0 [98 Points]

JAN 9: Did my morning cardio and ate a lot of fish, feelin good :tu:
-0 [98 Points]

JAN 10: Leg and Backworkout was good, except my right forearm felt a little weird, dunno why. Everything else all day was on point.
-0 [98 Points]

JAN 11: Not many people at the gym when I did my morning cardio. I've been feeling well all week, hopefully it reflects on the scale and in the tape.
-0 [98 Points]

JAN 12: Good progress on my bicep/triceps/shoulders today, but I felt I could've gone slightly heavier, but I didnt want my form to completely fall apart :bb: This weekend I have two long days at work, and it sucks for getting my food right etc.
-0 [98 Points]

JAN 13: Late in posting this but had a long day at work but prepared my meals in advance and ate them on time.
-0 [98 Points]

JAn 14: Woo another long day at work, but it wasn't so bad, slow days = relax. Anyway looking forward to working out tomorrow.
-0 [98 Points]


[Week 3]

JAN 15: Late update, but a very very busy day. Had a great chest/back workout, increased my weights from last week, and it was tough but fun :)
-0 [98 Points]

JAN 16: Got in my morning cardio, bought burning crusade, went to work, etc. All meals on time.
-0 [98 Points]

JAN 17: My arms are sore from yesterdays workout, and I usually don't get sore so to speak. If I happen to move the muscle I really feel it though hehe.
-0 [98 Points]

JAN 18: Did a shorter morning cardio today, probably none tomorrow. Day was pretty lax in terms of eating too.
-1 [97 Points]

JAN 19: Missed my morning cardio but my workout kicked my ass. One of the trainers showed me a picture of myself when I first came to the gym (which I never remember taking) and it stunned me. I have pictures of myself on my own computer, taking them every month or so, but this one was new so it really hit me in the face. It's so motivational.
-1 [96 Points]

JAN 20: Another lazy day, at least I don't work tomorrow :claplow: Got all my meals in.
-0 [96 Points]

JAN 21: I go back to work tomorrow boo, but it was nice having a little time off. One of my meals was a little late, but I still got them all in.
-0 [96 Points]

[Week 4]

JAN 22: Good workout day, although it seemed there wasn't many people around. Upped my weights again, and it was hard, but felt good if you know what I mean :confused:
-0 [96 Points]

JAN 23: Noooooo I missed my last meal, not sure how, but I did get an early night.
-1 [95 Points]

JAN 24: My legssss :bb:
-0 [95 Points]

JAN 25: Got up for my morning cardio and had all my meals on time. I hope everyone else had a good day.
-0 [95 Points]

JAN 26: Very long day. While working out I found out there is something else I can now do that I never could before. Hanging knee-ups. Months ago I would never had been able to hang from a bar for more than .5 seconds, and I really wasn't sure how I would do today since I haven't tried, and I could do them! Another thing to add to the list of "Things I can do now I could never do before." One day backflip will be on the list :tu: One a crappier note, I missed my last meal due to hectic day at work + movie right after work. I decided it better to just not eat at 2AM then sleep, I was definately frustrated though :cry:
-1 [94 Points]

JAN 27: Full day off, and it was pretty boring for the most part, didn't get anything done at all, and that's how I like it :)
-0 [94 Points]

JAN 28: Long and cold Sunday, but I had a spot on diet today :)
-0 [94 Points]

[Week 5]


JAN 29: A little late on this one, cold day but had a good leg and chest workout, ill be feeling it for days.
-0 [94 Points]

JAN 30: Got my morning cardio in, and work was fine, meals were fine, but my curry I think was a little rancid from old coconut milk :(
-0 [94 Points]

JAN 31: I lapsed and had some chocolate on the last day of the month! Nooo. Ill update my stats a little later.
-1 [93 Points]

I'm in. Stats posted later


GOAL: to get under 200 lbs by 6/1/07


COMMENT: need to stay focus.


WORKOUT SCHEDULE: 5 day split
Monday: Chest/Triceps/Front and side Delts
Tuesday: Back/Biceps/Traps/Forearms
Wednesday: Legs
Thursday: Repeat monday
Friday: Repeat tues
Saturday: make up any missed cardio or abds
Sunday: make up any missed cardio or abs
Abs 4 days a week
Exercise bike 4 days a week for 30 minutes


MEAL SCHEDULE
Five or six meals per day, one cheat meal per week. 128 oz water a day


STARTING STATS
WEIGHT: 222 pounds
BODY FAT: 35%
ARMS: both 16.5 flexed
CALVES: right 17/left 17 1/4
CHEST: 44
FOREARMS: both 13
HIPS: 42.5
THIGHS: right 24.5/ left 24
WAIST: 38
STOMACH: 41


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG
1/1/07: gym closed today. Did a light total body workout at home with some powerband. worked abs. all meals and water done.
1/2/07: good workout. all meals and water completed. 30 min bike. did not posted -1
1/3/07: workouts going fine. meals and water met. did not posted -1
1/4/07: feeling a bit tired.; workout kind of subdued. water and meals done
1/5/07: everything on the dot. did not post. -1
1/6/07: rode bike at home.water done. had 2 slices of cheesecake for cheat meal. did not post -1
1/7/07: bike and and abds. thinking about train abds everyday. water fine. did not post -1
1/8/07: good back workout. meal and water good. new rule: whenever i do not post; i lose 5 points.
1/9/07: everything on track for today. meals, water, bike, abds, gym.
1/10/07: everything done. so far, so good.
1/11/07: felt tired today, but manage to stay on track with all goals
1/12/07: gym, water, abds, bike on track for the week. did not post -5
1/13/07: off day, but trained abs.
1/14/07: off day. enjoyed cheat meal and a light beer.
1/15/07: good workout today. water and meals on target
1/16/07: tired, but everything completed.
1/17/07: going good. nothing missed.
1/18/07: barely made it to the gym. stayed the course. nothing missed.
1/19/07: good workout. food and water on the mark. abds and bike done for the week. lloking forward to days off
1/20/07: off day today. slept in. water and meal done.
1/21/01: off day. enjoyed a bacon cheeseburger and 3 glasses of strawberry lemonade for my cheat meal.
1/22/07: tired but everything on the dot.

Well last month was a total disaster and I ended up gaining 5 pounds. When I got below 200 a couple of months ago I was really proud of my progress. This caused my motivation to wane. Now that I'm back above 200 and feeling fat I hope my motivation is back. It's going to be tough as my main cause of eating poorly is stress and this month will probably be more stressful then the last few.

GOAL: Fat Loss

WORKOUT SCHEDULE
Mon: Lifting (full body)
Tue: Cardio (step mill, treadmill) 50 minutes
Wed: Cardio (step mill, treadmill) 50 minutes
Thu: Lifting (full body)
Fri: Cardio (step mill, treadmill) 50 minutes
Sat & Sun: full cardio one of the days and the other a day off

MEAL SCHEDULE
4 Meals per day - limit calories to 1500


STARTING STATS
WEIGHT: 201
BODY FAT: 21.1%
LIFTING WEIGHT: 180-270-45-190-100 ??

END STATS
WEIGHT:
BODY FAT:
LIFTING WEIGHT:

LIFTING WEIGHT is lat-bench-curls-row-overhead_press. Using this to also track muscle loss.

[Week 1]

Jan 1 2007: VACATION
Jan 2 2007: After a long break I'm back in the gym. My biggest problem eating continues to plague me [99]
Jan 3 2007: First day eating well in awhile [99]
Jan 4 2007: Another good day [99]
Jan 5 2007: I'm on a roll! I've also lost about 4 pounds: must have been water [99]
Jan 6 2007: Weekly cheat meal today - good workout [99]

[Week 2]

Jan 7 2007: Cheat meai today [98]
Jan 8 2007: Off to good start this week [98]
Jan 9 2007: Couple of cheats today [96]
Jan 10 2007:
Jan 11 2007: Obviously things are going badly. I'm making my workouts but the food is horrible and I missed loggin in yesterday
-5 [91]
Jan 12 2007: Stress is starting to get to me and I'm eating poorly [89]
Jan 13 2007: Took my weekly cheat today [89]

[Week 3]

Jan 14 2007: Another day of cheats [87]
Jan 15 2007:
Jan 16 2007:
Jan 17 2007:
Jan 18 2007:
Jan 19 2007:
Jan 20 2007:

[Week 4]

Jan 21 2007:
Jan 22 2007:
Jan 23 2007:
Jan 24 2007:
Jan 25 2007:
Jan 26 2007:
Jan 27 2007:

[Week 5]

Jan 28 2007:
Jan 29 2007:
Jan 30 2007:
Jan 31 2007:

GOALS: Cutting
- 5-6 meals a day
- Drink at least 4 L of water daily
- 1 scheduled cheat meal per week (optional)



COMMENT: I would like to get down to 15% BF by the summer.

WORKOUT SCHEDULE (subject to change)

Monday: fasted AM LISS
Tuesday: Chest/Triceps/Abs
Wednesday: fasted AM LISS
Thursday: Back/Biceps
Friday: fasted AM LISS
Saturday:Legs/Shoulders and cardio
Sunday: OFF


MEAL SCHEDULE
5-6 meals per day, one cheat meal per week.


STARTING STATS
WEIGHT: 116 lbs
BODY FAT: 21%
ARMS: 11.25"
CALVES: 13.25"
CHEST: 35.5" or 34"
FOREARMS: 9.25"
HIPS: 34"
THIGHS: 20"
WAIST: 26.5" or 29"

(cold/flexed)

END STATS
WEIGHT: 114 lbs
BODY FAT: ??
ARMS: 11.25
CALVES: 13.25
CHEST: 34.5 or 34
FOREARMS: 9.25
HIPS: 34
THIGHS: 20.25
WAIST: 26.5 or 28

[Week 1]

Jan 1 2007:
Did morning cardio; ate 6 meals clean and on schedule and drank 4 L of water :)
-0 points (100 points)

Jan 2 2007:
Had a great Chest/Triceps/Ab workout; ate all meals clean and on schedule; drank lots of water. :D
-0 points (100 points)

Jan 3 2007:
Actually got up for a run today instead of doing my fasted cardio at the gym. It felt GOOD. I also ate 6 meals clean and on schedule and drank a ton of water :claphigh:
-0 points (100 points)

Jan 4 2007:
Had a great Back/Biceps workout; ate all meals clean and on schedule; drank plenty of water.
-0 points (100 points)

Jan 5 2007:
Did my fasted cardio, ate all meals on schedule, including weekly cheat meal; drank a ton of water!
-0 points (100 points)

Jan 6 2007:
Did Legs/Shoulder workout followed by 20 min of LISS; ate all meals clean and on schedule and drank lots of water!
-0 points (100 points)

[Week 2]

Jan 7 2007:
No workout today; went to see The Tragically Hip and caved and got one of those big bread pretzels from the concession (-1), other than that everything was on track, drank lots of water!
-1 point (99 points)

Jan 8 2007:
$#*%....I forgot to update...:cry: But everything went good, did HIIT for my cardio, ate all meals clean and on schedule and drank lots of water.
-1 point (98 points)

Jan 9 2007:
Did my Chest/Tricep workout; ate all meals clean and on schedule and drank plenty of water.
-0 points (98 points)

Jan 10 2007:
Despite the snow we are getting today, I made it to the gym to do my HIIT workout, ate all meals clean and on schedule, and drank lots of water :) It is snowing here again and I think I am getting a head cold/sinus infection?, so hopefully I get past all this and make it to the gym tomorrow for Back/Bicep day!
-0 points (98 points)

Jan 11 2007:
Despite my cold, I made it to the gym this evening and got my workout done. Ate all meals clean and on schedule and drank like 6 L of water!
-0 points (98 points)

Jan 12 2007:
Well, I felt even worse this morning, so I decided to take the day off and get some rest. I ate all meals clean and on schedule and drank lots of water though! Hopefully when I wake up tomorrow morning I will feel better and will make it to the gym for Legs/Shoulders.
-1 point (97 points)

Jan 13 2007:
Still not feeling well...:(....ate 5 clean meals, one scheduled cheat meal...drank lots of water. Tomorrow is my scheduled off day...so I should definitely be better by Monday and I will hit the gym hard.
-1 point (96 points)

[Week 3]

Jan 14 2007:
No workout today. Ate all meals clean and on schedule and drank lots of water. Starting to feel better so going to the gym tomorrow.
-0 points (96 points)

Jan 15 2007:
The cold is finally over with and I finally got to the Gym today :claphigh:
I had a great Legs workout, ate 6 meals clean and on schedule and drank lots of water! I started a new workout routine today, to switch things up as I have been doing the same thing for quite some time now. I will post the new workout when I get more time. But now, I am off the bed! Goodnight!:sleep:
-0 points (96 points)

Jan 16 2007:
Forgot to update (-1) But everything else was on track.
-1 point (95 points)

Jan 17 2007:
Forgot to update again, (-1) but everything else was on track.
-1 point (94 points)

Jan 18 2007:
Had a great Shoulders/Abs workout. Did have a piece of my daughters birthday cake though (Today was her 1st birthday :)). Drank lots of water.
-1 point (93 points)

Jan 19 2007:
I forgot to update again....:o . SO tired and busy this week. It was my first week back to work since I had my daughter. I am finding it very hard to find time for everything. However, all meals were on track and I got my HIIT done! I went to bed at 8:30 on a Friday night though:eek: ....Lame. I really want to stay on track for the next 2 weeks though.
-1 point (92 points)

Jan 20 2007:
Had a great Back/Triceps workout today. Ate all meals clean and on schedule and drank lots of water!
-0 points (92 points)

[Week 4]

Jan 21 2007:
No workout today. Had a scheduled cheat meal...and drank lots of water!
-0 points (92 points)

Jan 22 2007:
Legs workout went Great today! Ate all meals clean and on schedule...and drank lots of water.
-0 points (92 points)

Jan 23 2007:
Did my HIIT ate all meals clean and on schedule...drank lots of water....then I ate a cookie....
-1 point (91 points)

Jan 24 2007:
Had some chocolate today...everything else was good.
-1 point (90 points)

Jan 25 2007:
Did my shoulders and ab workout. Ate all meals clean and on schedule and drank lots of water.

Jan 26 2007:
Couldn't update because I was working a 24 hour shift and didn't have access to a computer. But everything was on track.
-1 point (89 points)

Jan 27 2007:
I will update now because I will not have access to computer later either, but so far everything is on track and I only have one meal to go that I am sure I won't screw up!
-0 Points (89 points)

[Week 5]

Jan 28 2007:
Forgot to update AGAIN :spank: !!! But everything was on track.
-1 point (88 points)

Jan 29 2007:
Everything on track!
-0 points (88 points)

Jan 30 2007:
Everything went good! It was my birthday so I had a scheduled cheat meal at my fav restaurant!
-0 points (88 points)

Jan 31 2007:
Everything went good. Had a great Back workout, ate all meals clean and on schedule and drank lots of water!

Well, I decided to start on January 1. I have an unexpected oral surgery on Jan 9 which will knock me out for acouple of days. I am not able to eat too well b/c of the pain. But I will work around it.

I will fill in later my program.

EDIT: Well, the tooth I had surgery on a couple of weeks ago has not healed and now it has to be pulled. With the surgery on the otherside, I have not been able eat solids ofr a couple of weeks.

Surgery is Tuesday the 9th and the other side should be fixed temporarily. I will probably try to finish the last half of the month on the 16th... but for challenge purpose -- I better drop-out again and plan to start February. I am keeping up with my cardio 2-3 x a week... but I do not have the strength for weights with how little I am eating.

"100 Challenge" post


GOAL: Lose 16kg of fat

COMMENT: I want to use this period to create a new habit of going to the gym every day and to follow a strict diet plan.

WORKOUT SCHEDULE:bb:
Monday: Weight training (back and legs), walking 40min
Tuesday: Weight training (chest and shoulders), walking 40min
Wednesday: Weight training (back and legs), walking 40min
Thursday: Weight training (chest and shoulders), walking 40min
Friday: Weight training (back and legs), walking 40min
Saturday Weight training (chest and shoulders), walking 40min
Sunday: 60 min (walking)

MEAL SCHEDULE
-Very low carb
-Three meals per day

Meal 1:
-Cottage cheese
-(Whey)

Meal 2:
-Eggs in butter

Meal 3:
-Baked chicken/beef/lamb/fish with butter/olive oil and some ribanac/grana padano...

STARTING STATS
WEIGHT: 60kg to lose

END STATS
WEIGHT: 44kg to lose

DAILY LOG
1.JAN Gym was closed today, I didn't do my planned workout, and also had pizza. Great start.
-6 points [94]

I started the September challenge well, but 'stuff' got in the way, and had to bow out. Thankfully that has gone away.
I'm ending 2006 heavier than I started, and this rot has to stop.
Plan for this month is very simple.

1 Eat no crap.
2 Exercise 3-4 per week.
3 Daily writing of my thesis.

Overall goals.
I'm aiming for >75 points at the end of the month.
I'll be handing in my intention to submit letter to my university before the end of the month, so I need to get writing.
Lose at least 5 kg.

I'll be deducting 2 points for 1 missed workout, 5 for 2 missed, and 10 for no weekly workout.


Final point tally:- 39

1 Didn't weigh myself either of the past 2 days, so my start weight will be from tomorrow.
Had a lazy day, as I'm back to work tomorrow. Did some thesis, but had a few nibbles, so 99 points
2 Today's weight was 126.7kg
Target for 31st is 121.7kg
Reasonable day in work, not too busy, not too quiet, but didn't resist the sweetie jar. Getting home at a sensible time. Writing, rowing and sensible eating planned. Wrote, ate well, but no time for row, so 98 points
3 125.7kg this am. Was awake for a big chunk of the night with our 2 year old. I'm knackered,so am postponing my row, but writing is done and food was sensible. Did a particular operation for the 2nd time today, so very chuffed. 98 points
4 125.2kg this am. Quiet so far in work, so getting some writing done. Jack had her scan, and all's very well! Lunch was a cheat. In work a large portion of the night, with snack food to keep me going, and no row possible. 96 points
5 125.0kg this am. A half day in work, so should get rowing and writing. Not sure what's up, but I've felt rubbish all afternoon, and been asleep for most of it. I'll probably be back in bed soon too. No writing, no row. 94 points
6 Thankfully I feel much better today, but still can't face food. Been writing, but no row as yet. We're getting out for dinner and the cinema later, can't wait. No row, so I'll be dropping points this week exercise wise. Will deduct tomorrow. 94 points
7 125.3kg this am. Not alot of writing today, but I've got my head around some concepts, so a better flow should begin in about 10 minutes. Have cheated sadly. 7503m in 30 mins. 88 points
8 125.1kg this am. A half day today, so writing and row should get done early. Writing done, diet healthy, and I'm just about to get on the erg. 5k in 19:50.5 88 points
9 125.2kg this am. Rowing twice in 2 days has me nicely aware of my upper body. Tonight will be 3 in 3. Didn't get out of work till very late, so no time for row. 88 points
10 On-call tonight, so probably no row, we'll see. I want to get as much sleep as possible, so may go to bed straight after getting home. 88 points
11 Missed update, 87 points
12 Missed update, 86 points
13 Lie in, lovely. Writing and row planned, probably an early night too. Didn't row, as the books swallowed the day. 86 points
14 Busy day. Church, lunch with my parents, then I've been at my thesis for about 9 hours now. Have cheated, won't have the time for a row, so -3 today, 1 for cheat, 2 for the lack of exercise. 83 points
15 Have been writing, food ok, no row. 83 points
16 Today is going to be grim. Bed at 2, up at 5 with a screaming toddler, and I'm on-call tonight. 81 points
17 Missed update. 79 points
18 Missed update. 77 points
19 Busy day in work, and I'm on-call for 73 hours now. Our son has the cold, and so isn't sleeping, so we are wrecked. Sleep and thesis are more important than exercise at the minute, and food is taken when able, so many points lost recently. 76 points
20 Missed update, cheated. 74 points
21 124.4kg (surprisingly). Missed update, cheated. 72 points
22 Missed update, cheated. 70 points
23 Missed update, cheated. 68 points
24 Missed update, cheated ++. 65 points
25 Getting thesis written has been hectic, my RITA assessment is tomorrow, and I've a presentation at 8.15am that's still to be written. I'm running on damn near empty after my 4th successive after 2.30am evening of writing. Needless to say, I still have to be up at 6.45am. I may sleep from Friday afternoon (supervisor meeting at 4) until Sunday. I will not have sufficient exercise done for the week then either, but that has had to be sacrificed. If I make it through the month with over 50 points I'll be surprised. 65 points
26 Missed update, cheated. Presentation went well, RITA went well, meeting went well. Today was a GOOD day. 63 points
27 Missed update, cheated, no exercise this week. 51 points
28 Missed update, cheated. 49 points
29 Missed update. 48 points
30 Missed update, cheated. 46 points
31 Missed update, half week with no exercise, cheated. 39 points

Final weight. 126.0 kg.

I lost 0.7kg this month. Whilst this is virtually nothing, it's not ACTUALLY nothing. With a few months of reducing weight, I'll hopefully be able to show some pictures again.

February

The last half of the month has been consumed by my thesis, and whilst that's ok, and letting the exercise slide will be a consequence, I've been eating far too much rubbish. I cheated nearly every day!!
Next month, my goals will be set quite low fitness fise, for that's less important until May 1st.
I've been writing every day, and am getting into the groove I need to be in. As of today (1st Feb) I have 89 days to have it finished, re-drafted following supervisor comments, then bound.

Time's a wastin'....

Andrew.

Four months of cutting (Aug-Nov 2006), then one month of disaster/maintenance (Dec 2006), now I'm back to cutting. This is the month to go sub-200lbs.

STARTING STATS
WEIGHT: 206.5lbs
BODY FAT: 27.5% (tanita)
ARMS: 14" (Dec-to be updated)
CALVES: 17" (Dec-to be updated)
CHEST: 41.5" (Dec-to be updated)
FOREARMS: 12" (Dec-to be updated)
HIPS: 41" (Dec-to be updated)
THIGHS: 23.5" (Dec-to be updated)
WAIST: 38" (Dec-to be updated)

WORKOUT SCHEDULE
Generally M-F
- 3x weight training per week (min)
- 2x cardio per week (min)

MEAL SCHEDULE
- 3x per day minimum, target 1650-2250cal depending on workout
- Drink no soda

SPECIAL MOTIVATORS
- Subtract 10 points for each soda
- Subtract 1 point for every 100 calories above 2500 in a day.
- Subtract 2 points for each missed cardio workout.

RESULTS

Mon,01-Jan-2007: [92 pts][/B]. 206.5lbs, 27.5%bf (tanita). 3200cal. Workout: None. -1 point for no update. -7 points for 700 cals over 2500.

Tue,02-Jan-2007: [92 pts][/B]. 207.5lbs, 27.5%bf (tanita). 2000cal. Workout: Legs. Ouch. Good workout, but it's been so long since I've worked legs that I was nearly sick afterwards. I'll have to work up to a full routine, but I'm trying to put legs first in the rotation so I don't miss the leg workouts so often.

Wed,03-Jan-2007: [92 pts][/B]. 207.0lbs, 28.0%bf (tanita). 1800cal. Workout: None. Legs DOMS from yesterday.

Thu,04-Jan-2007: [87 pts][/B]. 206.0lbs, 29.0%bf (tanita). 3000cal. Workout: Chest/arms, cardio 28min (~350cal). -5 points for 500 cal over 2500. Should have went to sleep at 2250cal, staying up makes me hungry, darn. (Probably working out too hard to have that few calories though.) Still have legs DOMS.

Fri,05-Jan-2007: [80 pts][/B]. 206.0lbs, 28.0%bf (tanita). 3200cal. Workout: Back/shoulders, cardio 25min (~330cal). Mediocre /acceptable lifting today, then pushed a little harder on the cardio than usual. Last vestiges of legs DOMS, ow. -7 points for 700cal over 2500.

Sat,06-Jan-2007: [65 pts][/B]. No weighin. 4000cal. Workout: None. -1 point for no update, -15 points for 1500cal over 2500.

Sun,07-Jan-2007: [64 pts][/B]. 209.5lbs, 27.5%bf (tanita). 1600cal. Workout: Cardio 45 min (~600cal). Tried to offset yesterday with low cals and cardio, but feeling bloated and lousy. -1 point for no update. Weekends suck! No lost points for missing workouts though.

Mon,08-Jan-2007: [57 pts][/B]. 209.5lbs, 27.0%bf (tanita). 3200cal. Workout: Legs. Much better leg workout this week. -7 points for 700cal over 2500.

Tue,09-Jan-2007: [57 pts][/B]. 207.5lbs, 27.5%bf (tanita). 2200cal. Workout: Chest/arms, cardio 20min (~260cal).

Wed,10-Jan-2007: [40 pts][/B]. 208.0lbs, 28.0%bf (tanita. 3200cal. Workout: None. -7 points for 700cal over 2500. -10 points for 1 coke. -17 points total. Bad day on the diet side.

Thu,11-Jan-2007: [37 pts][/B]. No weighin. Workout: None. 2700cal. -2 points for 200 cal over 2500. -1 point for no update. -3 points total.

Fri,12-Jan-2007: [26 pts][/B]. No weighin. Workout: Back/shoulders. 2600cal. There is an ice cold coke on my desk and I'm not going to drink it. Well, that was a lie, I did drink it. -10 points for 1 coke. -1 point for 100 cal over 2500. -11 points total.

Sat,13-Jan-2007: [8 pts][/B]. No weighin. 3200cal. -1 for no update. -7 for 700 cal over 2500. -10 points for 1 coke. -18 points total.

Sun,14-Jan-2007: [-2 pts][/B]. 208.5lbs, 28.0%bf (tanita). 3200cal. Workout: Legs. -1 for no update. -7 for 700cal over 2500. -8 points total. Feeling like I'm coming down with a bug.

Mon,15-Jan-2007: [-12 pts][/B]. 210.0lbs, 27.0%bf (tanita). 2400cal. Workout: None. Definitely feeling the sickness come on today, took some cold medicine. 210? Holy crap. -10 points for 1 coke.

Tue,16-Jan-2007: [-12 pts][/B]. 209.5lbs, 27.0%bf (tanita). 2500cal. Workout: Chest/arms, cardio 35 min (~460cal). Great workout today.

Wed,17-Jan-2007: [-45 pts][/B]. 208.0lbs, 28.5%bf (tanita). 2800cal. Workout: None. -30 points for 3 cokes and -3 points for 300cal over 2500.

Thu,18-Jan-2007: [-65 pts][/B]. 207.5lbs, 28.5%bf (tanita). 2500cal. Workout: Back/shoulders, cardio 32min (~400cal). -20 points for 2 cokes. Tough day at work today.

Fri,19-Jan-2007: [-86 pts][/B]. No weighin. -1 point for no update. Approx 3000 cal intake, -5 points for 500cal over 2500. Probably 2 cokes = -20 points. -21 points total.

Sat,20-Jan-2007: [-107 pts][/B]. No weighin. -1 point for no update. Approx 3000 cal intake, -5 points for 500cal over 2500. Probably 2 cokes = -20 points. -21 points total.

Sun,21-Jan-2007: [-128 pts][/B]. No weighin. -1 point for no update. Approx 3000 cal intake, -5 points for 500cal over 2500. Probably 2 cokes = -20 points. -21 points total. Workout: Legs. Yes.

Mon,22-Jan-2007: [-149 pts][/B]. No weighin. -1 point for no update. Approx 3000 cal intake, -5 points for 500cal over 2500. Probably 2 cokes = -20 points. -21 points total.

Tue,23-Jan-2007: [-170 pts][/B]. No weighin. -1 point for no update. Approx 3000 cal intake, -5 points for 500cal over 2500. Probably 2 cokes = -20 points. -21 points total.

Wed,24-Jan-2007: [-191 pts][/B]. No weighin. -1 point for no update. Approx 3000 cal intake, -5 points for 500cal over 2500. Probably 2 cokes = -20 points. -21 points total.

Thu,25-Jan-2007: [-191 pts][/B]. No weighin. Today is the first update in a while; I weighed in somewhere in the last few days at around 209 and wasn't happy with it but my eating has been abysmal this last week. Totally off the program, drinking coke, overeating, not sleeping right, etc. I can telll I'm not going to make sub-200 this month with this bad behavior, but I'm not going to give up and waste the next week either. Today's workout: Chest/arms/abs, cardio 45 min (~570cal). Feeling pretty strong. 2500cal.

Fri,26-Jan-2007: [-204 pts][/B]. 208.5lbs, 28.0%bf (tanita). 2800cal. Workout: None. -10 points for 1 coke. -3 points for 300cal over 2500.

Sat,27-Jan-2007: [-220 pts][/B]. No weighin. 3000cal. Workout: None. -5 points for 500cal over 2500. -10 points for 1 coke (probably, can't remember). -1 point for no update.

Sun,28-Jan-2007: [-246 pts][/B]. 210.5lbs, 28.0%bf (tanita). 4000cal. Workout: None. -15 points for 1500cal over 2500. -10 points for 1 coke. -1 point for no update. -26 points total.

Mon,29-Jan-2007: [-246 pts][/B]. No weighin. 2250cal. Workout: Legs.

Tue,30-Jan-2007: [-246 pts][/B]. 208.5lbs, 28.0%bf (tanita). 2050cal. Workout: None.

Wed,31-Jan-2007: [-246 pts][/B]. 207.5lbs, 28.0%bf (tanita). 1950cal. Workout: None.

Thu,01-Feb-2007: [-246 pts][/B]. 207.5lbs, 29.0%bf (tanita).

"Follow your dreams. You can reach your goals, I'm living proof...Beefcake, BEEFCAKE!!!" --Cartman, South Park

GOAL: Get back into a regular workout schedule, and get my sugar bindging under control.

COMMENT: This is my first time on the challenge. I am coming of a 3month layoff due to extreme lack of motivation and a severe case of Lazy-ass-itus. Not to mention some longterm depression. Looking forward to getting back into sweating. Happy New year everyone!

WORKOUT SCHEDULE
Fairly loose on the shedule but aiming for workouts 6 days per week. 2-4 cardio workouts (rowing, swimming, jogging, or karate). 2-4 Strength training (upper/lower split)


MEAL SCHEDULE
Six meals per day, 2 cheat meal per week.


STARTING STATS (All while cold and flexed unless stated otherwise) (will fill in tomorrow)
WEIGHT: approx 210 pounds (will confirm in a few days. I don't have a scale at home.)
BODY FAT: alot
UPPERARMS:14.75"
FOREARMS: 12.125"
CHEST: 43"
SPARE TIRE: 39.75" (42" relaxed. YIKES!!!)
WAIST(at Belt Line): 36" (36.5" relaxed)
HIPS: 40.75
THIGHS(above knee): 20.5"
CALVES: 15.5"


END STATS
WEIGHT:
BODY FAT:
ARMS:
CALVES:
CHEST:
FOREARMS:
HIPS:
THIGHS:
WAIST:


DAILY LOG

JAN 1: Last one in on the challenge, woohoo. I do kind of feel lonely with no one else on this page with me....

....Anyway, nothing like starting back into training with a leg day. Didn't go to hog wild. 90lb squat, 4 sets of 10 (I feel so weak!) plusleg extension, calves, hamstrings, and abs. Did manage to resist eating any sweets to day. Yay,first day a success
-0 points [100 points]

JAN 2: Sweet, some how I am now on the second page with other people. Got my strength work out in, chest and bi's. Also made all six meals. I had such a craving for sugar today. I really wanted a bowl of cereal but was able to resist. 2 days down, 29 to go.
-0 points [100 points]

JAN 3: Napped right through lunch time so miss the meal altogether. Went swimming for 30 min tonight. Still have managed to not binnge on sugar. I has been a few months going even just days with out a sugar fix.
-1 points [99 points left]

JAN 4: Leg and shoulder work out complete. All meals done. Resisted sugar again, 4 days done.
-0 points [99 points left]

JAN 5: When for a swim, approx 30 min. All six meals done, still haven't had a sugar fix. Cheat meal will be tomorrow at my parents place. Might not even count as a cheat meal, they are supposed to be on the GI diet now, but there most likely will be something sweet for dessert. I plan to skip the sweets, if I have some now I will just crave it even more.
-0 points [99 points left]

JAN 6: Missed this update due to being out late. Well, late for me anyway, 11pm. Also did not have my sixth meal since I was still very full from dinner at my parents place. Nice health meal, just ate way to much. -2 No work out today, rest day.
-2 points [97 points left]

JAN 7: Trained back today, and all six meals. Still no sweet binging, although I was craving sweets big time while walking down the candy ailse in costco today. 7 days down.
-0 points [97 points left]

JAN 8: All meals in. 40min swimming for work out. Still no sugar fix. Also, finally got some creatine. Picked it up at Costco.
-0 points [97 points left]

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The Challenge Has Begun. No More Entries Allowed For This Month's Challenge!

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